Michelle Rogers, CPT

01/25/2026

Strength training (such as using weights) is so important for postmenopausal women!

🦴 Exercise & Bone Health in Women: What Actually Works

Based on multiple recent meta-analyses and NMAs in postmenopausal women

Bone loss after menopause is real—but exercise does help. The strongest evidence across multiple large meta-analyses

https://doi.org/10.1186/s13018-025-05890-1
doi: 10.3390/healthcare10061129
https://doi.org/10.3389/fphys.2025.1633913
doi: 10.1007/s00223-020-00744-w
https://doi.org/10.1038/s41598-025-94510-3
https://doi.org/10.1016/j.bone.2020.115697

shows a few clear themes:

• Resistance training matters most. Lifting weights consistently helps maintain and modestly improve bone density at the spine and hip.
• Intensity matters. Higher-effort resistance training produces larger benefits for spine bone density than lower-effort exercise.
• Mixing things works well. Programs that combine resistance training with weight-bearing or impact activities tend to outperform single-mode exercise.
• Walking alone isn’t enough. It’s good for health, but by itself, it has little effect on bone density.
• Low-impact “mind–body” exercise helps stability. Activities like Tai Chi may slow bone loss at the spine and reduce fall risk, even if bone gains are modest.
• No single “best” exercise. Bones respond to load, variety, and consistency, not gimmicks.

For women, especially after menopause, progressive resistance training—ideally combined with some weight-bearing or impact work—is the most reliable way to support bone health.

Don’t chase the #1 exercise.
Prioritize progressive resistance training, add impact if appropriate, and focus on long-term adherence.

👉 Translation: bones respond to load. Progressive resistance training is the backbone (literally) of bone health.

Exercise also reduces fall risk, which may matter more for fracture prevention than small changes in bone density alone.

🦴 Lift with intent. Progress safely. Stay consistent.

P.S. Bone loves whole foods, fruits and vegetables, calcium, vitamin D and protein! 😉
https://pmc.ncbi.nlm.nih.gov/articles/PMC5227978/
https://www.sciencedirect.com/science/article/pii/S216183132200388X

01/24/2026

Exercise doesn’t just add years to your life…
it adds life to your years.

It’s the difference between getting out of a chair on your own or waiting for someone to help.
The difference between walking to the bathroom or being wheeled there.
Between playing with your grandkids or watching from a distance.

We all age..
no one escapes that.
But HOW we age is deeply shaped by
what we do long before we feel old.

Exercise is preventative medicine because it protects
the parts of life we care about most
The ability to carry your groceries
The ability to climb the stairs in your own home
The ability to take a walk just because the weather is nice
The ability to remember, connect, and feel alive inside your own body

No pill has ever done all that.
No supplement comes close.
No “anti-aging hack” replaces it.

Movement is free.
And it’s powerful in ways we only understand
once we begin to lose what it protects.

One day
if we are lucky enough to grow old
we will wish we had defended our strength sooner.

Exercise is not punishment.
It’s preparation.
It’s preservation.
It’s care.

Because the true goal isn’t to live the longest…
it’s to live well for as long as you possibly can.

01/10/2026

When we eat out in the U.S., a typical meal looks like this:
➡️ a BIG plate of pasta
➡️ with a small side salad

A healthier (and still very satisfying!) choice is:
✅ a BIG salad loaded with veggies
✅ plus a smaller portion of pasta on the side

You still get the foods you love — just with a better balance that supports your energy, digestion, and long-term health.

On a related note, I simply LOVE the new food pyramid that was released this week. They truly hit it out of the park with this one. (Disclaimer: This is in NO WAY meant to be political. I’m just happy the govt got something right for a change!).

Protein and veggies at the top, more whole foods and less processed foods, and natural rather than artificial ingredients. Yes, yes and yes!

This is the way I’ve eaten for YEARS, and it helps me feel my best.

I never agreed with the old food pyramid that recommended the most servings from cereals and bread. I always felt it should be inverted… and finally, it is!

You can find the new Dietary Guidelines for Americans at realfood[dot]gov

Simple swaps can mean big wins for your health.

01/08/2026

If you can breathe, you can move.

And if you can move—you should.

Movement isn’t reserved for the gym.

It doesn’t require fancy equipment, perfect conditions, or endless motivation.

It starts where you are.

With what you have.

Right now.

Stand up. Walk. Stretch. Breathe deeper.

Use your body the way it was designed to be used.

No special equipment required.

Just a decision to move today.

12/31/2025

Glad leotards are no longer a thing, and we have MUCH better gear now! 💪

Page from the Sears Fall/Winter catalog of 1977

12/28/2025

Stress eating isn’t really about the food.

It’s about the moment you’re trying to soothe.

🍴 A snack can feel like the perfect fix for stress, anxiety, boredom, or overwhelm…

…until it leaves you feeling worse.

😞 That’s how the cycle keeps going: trigger → eat → guilt → repeat.

But here’s the good news: You can interrupt that loop.

⭐️ Step one: Build a nourishment menu—a few simple actions that give you the kind of relief food pretends to offer.

(Like what you see in this post.)

💡 Want all three strategies, plus step-by-step guidance to break the stress-eating cycle?

Tap the link: https://www.precisionnutrition.com/stress-eating

12/19/2025

12/14/2025

Jack LaLanne Wisdom of the Day

You don’t get old because of your age.
You get old because you stop using your body.

Every muscle you move is a message to your future self that says, “I’m not done yet.”
Strength is independence.
Movement is freedom.
And consistency is the real fountain of youth.

Do something today that your body will thank you for tomorrow.
Push. Pull. Walk. Stretch. Breathe.
Then do it again tomorrow.

Your body was built to move—so let it.

11/29/2025

Traveling home after Thanksgiving? Check out my rest stop stretches to help you feel better on your road trip! 🚘 http://www.michellerogers.fit/2023/10/05/rest-stop-stretches-to-help-you-feel-better-on-your-road-trip/

While most of us enjoy the opportunity for a road trip, it can be hard on the body – leaving you aching and tired. You can find relief by stretching the muscles that tense up after hours in the car. Remember to stretch regularly throughout your journey to help your body feel less stiff and […]

11/26/2025

Wishing you and your family a Happy Thanksgiving!

11/26/2025

Wellness Wednesday: Thanksgiving Prep

Jack’s rule for the holidays: “Plan ahead, eat smart, and move daily.”

Start your morning with movement — a walk, stretch, or short workout — to spark your metabolism before the big meal.

Balance gratitude with movement. That’s the LaLanne way.

“Move Before the Meal.”

09/21/2025

I am excited to let you know about our upcoming Halloween themed exercise classes! They will be held during our usual Wellness in Motion and Chair Fit live online classes on Saturday, October 25, which are sponsored by the Blue Cross NC Raleigh Center.

🎃Wellness in Motion, Saturdays at 9:00 a.m. Eastern
🎃Chair Fit, Saturdays at 10:00 a.m. Eastern

When you’re at the grocery store, pick up a small pumpkin (2-3 lbs., “pie pumpkin” size – like what I’m holding in the photo), which we’ll use as a weight. If you don’t have one, you can hold a dumbbell instead, or can do it without a weight.

To make the class even more fun, feel free to wear a costume or your favorite Fall fashion.

If you would like to join our free classes you can register here: https://michellerogers.fitness/class
(If you are already a member of our Wellness in Motion or Chair Fit classes, you don't need to register separately for this — you’re in!).

Happy Fall, y'all!