Bodyworks

Private fitness with a certified trainer for the 50+ crowd addressing relevant issues such as bone health.

Virtual livestream small group classes, virtual private sessions, tailor-made asynchronous online fitness programs.

05/26/2026

Happy Tuesday! I hope everyone was able to enjoy the weekend. Whether you luxuriated in an extra day off, or were hard at work, Memorial Day weekend is always such an energetic kick off to summer. However you spent it, I hope you were able to find some ease.
Now that we're all full of BBQ, let's talk about getting that exercise regimen back on track. I appreciated a recent fitness post from All Healthy - a blog sponsored by Nature's Craft - that discusses the benefits of changing up your exercise routine every now and again.
The findings were rooted in a study where scientists tracked the exercise habits of two long-running cohorts; participants' exercise habits were updated every 2 years and they were each assigned a score based on variety. The folks with the widest variety of exercise had a 19% lower risk of all-cause mortality, with cause-specific mortality 13% to 41% lower.
What to take away from this? Different is better. A variety of activities can challenge the body and mind in different ways, which suggests that a well-rounded exercise routine may matter when it comes to longevity. So, what's on your exercise menu today?!

04/21/2026

TWENTY new workouts were just added to the Bodyworks On Demand platform! That's over 1,000 minutes of strength training, designed and taught by Estelle and perfect for all fitness levels.
Have your claimed your free week? Click the link in bio to learn more and subscribe today!

04/17/2026

Happy Friday, friends! I was recently interviewed about my career and fitness journey by the online publication, . They share stories about creatives and entrepreneurs in the community. I was very honored to have been featured!
You can check out the full article here: https://canvasrebel.com/meet-estelle-underwood/ . Cheers!

03/02/2026

Bodyworks is offering a sweet BONUS deal in the month of March!
1. Head over to www.mybodyworks.fit
2. Sign up for our mailing list to begin receiving our monthly FIT NEWS for the 50+ Crowd newsletter
3. In return, we'll mail you a Bodyworks Band resistance band (pictured), absolutely FREE. Great for everyday use, on the go, or if you're a Bodyworks On Demand subscriber.
What's BW On Demand?! A subscription service featuring hundreds of custom workouts for every"body", with more added all the time!
Check out the "Livestream & On Demand" link in bio and get a FREE WEEK trial.

01/16/2026

Hopefully most of us know this because we exercise regularly and have experienced the many benefits of moving your body - but a new study has further demonstrated that exercise can help combat depression.
Researchers from the University of Lancashire analyzed 73 controlled trials involving nearly 5,000 adults diagnosed with depression, comparing exercise with no treatment, therapy, and antidepressant medication.
Overall, exercise led to moderate reductions in depressive symptoms compared with no treatment and produced similar improvements to psychological therapy in the trials that directly compared them.
So..feeling blue? A few small steps in the right direction might be all you need....literally! Take a walk around the block, plan a hike with a buddy. Just get yourself out there. I've never gone on a walk and thought, "man, I wish I hadn't done that!" Give it a try!

01/02/2026

. I came across an interesting article in which scientific research had been gathered to illustrate that having strong leg muscles was linked to a sharp mind.
A strong lower body may be key to better brain aging according to Louisa Nicola, MMed, a New York–based neurophysiologist who studies Alzheimer’s disease in women.
Nicola's hypothesis points to a few different scientific studies on the subject, one of which conducted in 2015 showed a surprising link: Having more powerful legs is associated with relatively better cognition 10 years later, measured by performance on tests of memory and processing speed.
Another 2018 study of 1,500-plus older adults found that those with greater leg strength performed better on tests of executive function (which assess abilities like problem-solving and paying attention).
Ok - but WHY could leg strength and brain function be linked? For starters, ramping up the power of your legs means recruiting and strengthening type 2 muscle fibers which rely on glucose for energy, breaking it down into lactate, which can help fuel the brain. Building leg power also requires contracting those muscles repeatedly, and as you do so, you’re “releasing a whole host of chemicals called myokines into your bloodstream, which travel up to the brain, cross the blood-brain barrier, and can affect cognitive processes," says Nicola.
Read the full article here: http://bit.ly/3Nao0Sd

12/05/2025

How does creatine affect muscle growth and cognition? has the answers...
"This is a question I get a lot from patients. The marketing machine for creatine is cranking! But it's not all hype. Creatine is actually one of the most well-researched supplements out there, and the evidence supports its use for both muscle building and potentially cognitive function, although the benefits differ between these two areas.

For muscle mass, creatine works by helping your muscles produce energy during high-intensity exercise. It’s particularly effective for strength training and activities involving short bursts of effort. Women can absolutely benefit from creatine for building muscle, though the effects might be slightly less dramatic than in men due to hormonal differences. The typical dose is 3-5 grams daily, and it’s generally safe with few side effects beyond some initial water retention as your muscles store more creatine.

The cognitive benefits are more nuanced. Some research suggests creatine may help with mental fatigue, memory, and cognitive processing, particularly when you’re sleep-deprived or under stress. The brain uses a lot of energy, and creatine helps supply it. However, the cognitive effects aren’t as consistently demonstrated as the muscle-building benefits, and results vary between individuals.

If you’re considering creatine, I suggest starting with creatine monohydrate. It’s the most studied form and usually the least expensive. Also be sure to stay well-hydrated, as creatine increases water retention in muscles. Most people tolerate it well, but if you have kidney issues, talk to your doctor first.

There’s a lot of misinformation about creatine causing bulkiness or being “just for men”—neither is true. It’s not a panacea but creatine is a legitimate tool to help build strength and potentially support brain health. I hope this helps!"

11/18/2025

What is V02 max?! Why should you care?! Great questions!
Because V02 max was primarily used by professional athletes to measure stamina and endurance, the term is likely unfamiliar to most people. It gauges how efficiently the body uses and consumes oxygen during fitness activities. The relevance of knowing your VO2 max and working to improve (or increase) it extends beyond those training for marathons or triathlons—especially for women.
"Women should care about VO2 max because it is a key indicator of cardiovascular fitness and overall aerobic capacity, both of which are crucial for health and longevity," says Gabrielle Lyon, D.O., author of NYT best-seller Forever Strong. "As women age, maintaining a good VO2 max can help mitigate the natural decline in aerobic capacity, support healthy aging, and enhance the ability to perform daily activities, which is especially important during the 'Marginal Decade'—the last decade of life when maintaining physical independence is most critical."
You're probably wondering where to start on leveling up your own VO2 max. The key is challenging yourself with difficult workouts that help you reach 80-85% of your heart rate. A few fun options include:

Swimming
HIIT workouts
Indoor & outdoor cycling
Cross-country skiing
Rowing
Rucking
Sprinting
Check out the full article and search V02 Max for more information.

10/21/2025

I love this line from a recent article in the Washington Post: "Every time you eat a meal, you're hosting a dinner party. Your guests are the trillions of microbes that live in your gut."
These microbes are directly connected to your long term health depending on what and how you feed them. The "right" foods are digested and these microbes produce beneficial compounds that improve health. The "wrong" foods wreak havoc on your gut and can cause inflammation and increase your risk of chronic disease.
So, what are the "right" foods, you ask? Karen Corbin, an associate investigator at the AdventHealth Translational Research Institute of Metabolism and Diabetes in Orlando, says to avoid foods that are ultra processed and eat foods that are rich in fiber - especially those that contain a special type of fiber called resistant starch. These include plant foods such as beans, peas, lentils, bananas (especially green bananas), apples, pears, and whole grains like barley, brown rice and oats.
Every time you eat fiber-rich plants — especially those high in resistant starch — you’re nourishing the beneficial microbes in your gut. One particular benefit of eating resistant starch is that your gut microbes will convert it into butyrate, a short-chain fatty acid that helps to reduce inflammation, though all fiber is beneficial.
What can you do to upgrade some of your foods to more fiber-rich alternatives?

10/06/2025

Do you REALLY need 10,000 steps per day? No, according to a recent post by allhealthy.com.
10,000 steps is A LOT - that's roughly equal to 5 miles, and can be difficult for many people to achieve depending on level of activity, work schedules, health factors, etc.
Researchers have analyzed 7 years of studies examining the relationship between steps and health. The data was derived from about 160,000 adults and what was found is that walking 7,000 steps was linked to improvements in multiple health areas, including cardiovascular disease, dementia, fall risk, cancer, type 2 diabetes, and depression. Compared to those adults who walk only 2,000 steps per day, those who aim for 7,000 steps have a 47% lower risk of dying.
While walking more is generally "better", aiming for 7,000 steps (which is roughly three miles) seems much more manageable and can help adults achieve meaningful health benefits.

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