Bodied By Myia

29/11/2025

Thanksgiving is over , get back to the program.

29/11/2025

Another successful mental health walk!
Thank you ladies for joining the movement !



Bodied By Myia

29/11/2025

Is it cold for you outside?? Here’s a workout you can do in your warm, cozy living room !

Jumping Jacks: Start with a set of 3 rounds, doing 30 seconds of jumping jacks with 15-20 seconds rest in between.

Bodyweight Squats: Do 3 sets of 10-15 squats. Make sure your form is correct – back straight, knees not extending past your toes.

Push-Ups: Aim for 3 sets of 8-12 push-ups. Modify by doing them against a wall or on your knees if needed.

Plank: Hold a plank for 30-60 seconds, 3 times. Keep your body in a straight line from head to heels.

Lunges: Perform 3 sets of 10 lunges on each leg. Maintain proper form: step forward, bend both knees, and lower your hips.

Tricep Dips: Utilize a sturdy chair or edge of the couch. Do 3 sets of 8-12 dips, focusing on engaging your triceps.

Remember to warm up before starting, stay hydrated, and listen to your body. Adjust repetitions or sets based on your fitness level.

29/11/2025

Yall remember to take your Vitamin D pill this winter.

If you have any of these signs you might be low:
-Fatigue
- bone pain
- Muscle aches
- Weakness
- Getting sick frequently.

Other signs can include mood changes, hair loss, and slow wound healing

26/11/2025

Just a little weight loss can dramatically reduce joint stress and pain.

Shedding even a small amount of weight can have a big impact on joint health, according to research from the National Academy of Medicine.

Studies reveal that losing just 10 pounds can remove around 40 pounds of pressure from the knees. This dramatic reduction in joint load eases discomfort, enhances mobility, and plays a preventative role against joint deterioration.

The findings underscore how weight management isn't just about appearance or general health—it's a critical factor in reducing wear and tear on the body’s most burdened joints.

Over time, excess weight can accelerate joint damage and significantly raise the risk of osteoarthritis, especially in weight-bearing joints like the knees and hips. By lowering that burden through modest weight loss, individuals can preserve joint function and reduce chronic pain, allowing for greater physical freedom and improved quality of life. The research reinforces the importance of regular exercise, balanced nutrition, and sustainable weight goals as part of a long-term strategy for joint and musculoskeletal health.

source
National Academy of Medicine, 2025

26/11/2025

Experts say lifting weights may be the most powerful habit for aging well and living longer.

Strength training is emerging as one of the most effective strategies for healthy aging, with benefits that extend far beyond building muscle.

Once thought to be the domain of athletes and bodybuilders, lifting weights—or performing resistance exercises using body weight—has been shown to strengthen bones, boost metabolism, and reduce the risk of chronic diseases like diabetes and heart disease.

Experts explain that strength training activates bone-building cells, helps combat age-related muscle loss (sarcopenia), and keeps the metabolic engine running more efficiently as we age. For women especially, the practice can counter the sharp drop in bone density that comes with hormonal changes such as menopause.

Beyond its physiological perks, strength training enhances balance and coordination, reducing the risk of falls—the leading cause of injury-related ER visits for older adults. It also supports brain health, with research linking regular resistance workouts to improved insulin sensitivity, reduced inflammation, and a lower risk of dementia. And the best part? You don’t need heavy weights or grueling sessions to see benefits. Even consistent, moderate routines can significantly improve quality of life and longevity. As one expert puts it, building muscle might just be the greatest investment you can make in your future self.

Source: Higgins, L. (2025). Why Strength Training Is the Best Anti-Ager. TIME Magazine.

25/11/2025

Thanksgiving week is here, and while it’s a time to enjoy family, food, and gratitude, don’t forget to show some love to yourself too! 💪🍁

Balance is key—enjoy the feast, but also prioritize movement and mindful choices. A quick workout, a walk after dinner, or staying hydrated can go a long way in keeping you on track!

This holiday, let’s give thanks for the amazing things our bodies do for us every day. Treat it well, fuel it right, and watch it thrive.

Remember, one day won’t derail your goals, but consistency will always take you further. Let’s finish the year strong! 🦃✨"

24/11/2025

Virtual sessions that I offer :

Core repair ✨
Strength & conditioning ✨

Postpartum conditioning ✨
Stretching ✨

Each session is live , there are no recordings. I am your teacher and coach on camera and the sessions are $20 to book.

Message me to book , I’d love to have you & help you with your fitness goals. ✨👏🏽🫶🏽😘

24/11/2025