LFG Fitness

03/10/2026

Apologies, PNW peeps, but the sunshine is much appreciated right now!

03/09/2026

Taylor Townsend and Katerina Siniakova ftw!

03/01/2026

03/01/2026

A new participation report shows the Pacific Northwest leading the country in tennis growth — and Seattle residents have more year-round ways than ever to get on the court.

12/01/2025

If you're looking to improve your mobility and fitness for longevity, then let's talk! I have openings for new clients on Mondays, Wednesdays, and Fridays!

10/08/2025

It's true! Zone 2 cardio won't give us the same benefits as Sprint Interval Training (SIT)! In addition to your regular strength training, add 5 blocks of 30 second bursts of intensity--all out--with an RPE of 8 or 9 with 90 seconds rest between each block... 1-2 times per week. You WILL see results.

If you’ve been following me for a while, you know I love busting myths—especially in women’s training. One of the most persistent? “More long, steady cardio is always better.”

Don’t get me wrong—Zone 2 training has its place. It builds your aerobic base, supports mitochondrial health, and improves fat oxidation. But here’s the problem: as women, especially as we age, we're already naturally well-adapted for endurance. We are born with more endurance muscle fibers and have a higher mitochondria density than men. In addition, we have estrogen, which helps increase our body's ability to use fat as a fuel.

Translation? We are super endurance queens who are built for the “steady grind,” which means Zone 2 alone won't give us enough stimulus to keep progressing—or to protect muscle, bone, metabolism, and even brain function long-term.
If you’ve been following me for a while, you know I challenge the dogma—especially in women’s training. One of the most persistent? “More long, lower intensity cardio is best for healthspan.”

Don’t get me wrong—Zone 2 training has its place. It builds your aerobic base, supports mitochondrial health, improves fat oxidation, and is great for mental health. But here’s one of the issues.... does it optimize healthspan in active women? As active women, especially as we age, we're already naturally well-adapted for endurance. First, we are born with more of the type-1 endurance fibers and greater mitochondrial density with less of the fast-twitch metabolically predominantly glycolytic fibers as compared to men. As we age, we rapidly lose these power and lactate producing fast-twitch fibers; but still keep the slow-twich, endurance fibers.

Translation? We are super endurance queens who are built for the “steady grind,” which means Zone 2 alone won't give us enough stimulus to keep progressing—or to protect muscle, bone, metabolism, and even brain function long-term. If we want to optimize, consider less priority on zone 2, with a greater focus on intensity and power.

Study links:
https://bit.ly/46UZjPQ
https://bit.ly/46S4MXQ
https://bit.ly/4gXMPvJ

​Read more >>> https://bit.ly/4o08JR6

10/03/2025

It's hiking season! Here are a few of my favorite exercises to explore trails pain-free!

Autumn’s cooler temperatures makes it the best time of the year to hike.

08/20/2025

Bootcamp returns on September 3! DM me to register.

08/20/2025

Discover how active women can improve longevity and healthspan through strength training, smart nutrition, recovery, and lifestyle habits tailored to female physiology.