Myhomefitnessplan

11/20/2025

Menopause is not the end of your bone building journey.

After an osteopenia diagnosis at 56 (three years into menopause and ten years into strength training), my doctor suggested Bone Builder as a supplement and encouraged me to continue my exercise routine. Working with Matt, we adjusted these training sessions to include heavier weights: focusing on less volume, more stimulus and adequate recovery. Matt's expertise in coaching his clients to maximize muscle stimulus has paid off. After three years—at 59–my DEXA results showed improvements in every area. And my muscles and bones don’t seem to realize that I just turned 60 💪

Results of DEXA scan below for my female client:

2022 DEXA age 56 2025 DEXA age 59
T-score: -0.7 -0.4
BMD: .956 .997
Left Hip T-score: -0.6 -0.2
Right Hip T-score: -0.7 -0.5

11/12/2025

Thanks RECS and David Martin! Great job!

10/27/2023

Keep strength training 🙂👍🏻!!

Over the next three decades, the global population of adults over the age of 80 is projected to triple. Aging is associated with a progressive loss of muscle mass (sarcopenia), muscle strength, and functional capacity; collectively, our ability to perform activities of daily living and quality of life are severely diminished. It’s not an overstatement to suggest that our quality of life beyond age 80 is predominantly determined by our muscle strength. Not our flexibility, general fitness, or mobility… our muscle strength. This week, the most significant research study published in years on the topic of strength training and aging was published in the International Journal of Sport Nutrition and Exercise Metabolism and provides breakthroughs in our understanding of the impact of strength training on older adults.

Researchers sought to understand how adults aged 65-75 respond to strength training differently than adults who are over the age of 85. For years, our collective understanding is that although adults 85+ can get stronger and enhance their quality of life, they appear to struggle to increase muscle mass to the same degree as those aged 65-75.

Researchers trained a group of 65-75-year-old adults and a group of 85+ adults through 12 weeks of a high-intensity resistance training program.

The results? The 85+ group added just as much muscle size, strength, and functional ability when compared to the 65-75 group.

Researchers concluded, “These findings clearly show that such an advanced age per se does not limit the adaptive response to resistance exercise training… As such, high-intensity resistance exercise training represents an effective treatment regimen to optimize muscular fitness independent of age. We strongly advocate that resistance exercise training should be promoted without restriction to support more active, healthy aging, including people over 85 years.”

Take home message: Resistance training (not exercise or physical activity) is the closest thing we have to a fountain of youth.

09/27/2023

Excited to be a sponsor at the Oregon Cup this Saturday, September 30!

Time is running out to secure your tickets for the Oregon Cup Saturday Sept 30th from 8AM - 4:30PM! 🌲🏆

Featuring 32 of the best pickleball players in the region battling it out in a 4-team MLP format tournament. SEE YOU THERE!

Tickets are available through Court Reserve www.wearerecs.com/spotlight or call 503-655-PLAY

12/16/2022

https://knowablemagazine.org/article/health-disease/2022/whats-fittest-fitness-oldest-old

Never too late to start strength training:) Now is the time to build confidence and health!

Even for 60ish youngsters, researchers reaffirm that exercise is essential. But just walking won’t cut it — break out the weights and go for strength training too.

08/30/2022

This is what helping folks is all about:)
Great progress for my 83 years young client!

08/05/2022

Excited to support this fabulous cause! Come out and play!

07/27/2022

04/20/2022

Great info here:)

Most of the benefit from strength training is achieved from one set of each exercise performed until momentary muscle failure/fatigue, which is the point where no more repetitions are possible due to muscle fatigue, despite maximal effort. After this point, performing additional sets of the same exercise offers little additional benefit. Brief, but intense workouts, provide the best rate of return on your fitness investment.

11/04/2021

The next phase in smarter training. Safety + results + minimum effective dose = Happy Clients💪🏼🙂