Blog

By Carla DiGirolamo, MD, CFL1 

Zone 2 training is defined as exertion in a heart rate range that is maintained at 60-70% of one’s maximum heart rate. There are many ways to calculate maximum heart rate with the most common method being subtracting your age from 220. If...

What’s good for your muscles is good for your mind.

By Selene Yeager

As menopausal women, we care a lot about our brains, especially as the hormonal shifts that happen starting in perimenopause can lead to changes in our brains and women have a greater risk of developing...

Ready. Set. Build some muscle! Research shows sprint interval training can build lean muscle mass and improve metabolic health in menopausal women.

By Selene Yeager

***This article was originally published on June 23, 2021. It has been updated by the author.*** 

By now...

Training only works if you let your body absorb it and bounce back. Here’s how to channel your inner superball.

By Selene Yeager

Hard training bouts are designed to stress your body. They empty out your glycogen stores. They create micro-tears in your muscles. They tax...

What I would — and wouldn’t have — done differently if I knew what I know now.

 By Selene Yeager

“What would you do differently if you knew what you know now?” As the host of Hit Play Not Pause and Content Manager for Feisty Menopause, it’s a...

These strong, feisty women are among those blazing trails for the rest of us to follow.

By Selene Yeager

As we prepare to crack open the seal on a fresh new year, let’s take a moment to celebrate menopausal athletes (including every strong, feisty woman reading this!).

The menopause transition is a slippery slope for muscle loss. Here are some key reasons to lift weights to make and maintain as much muscle as you can.

By Selene Yeager

We talk an awful lot about lifting heavy sh*t here at Feisty Menopause. As active, performance-minded women we...

The little things matter a lot when it comes to moving pain-free.

By Selene Yeager

Mobility is the foundation for a healthy, active life. Though we tend to conflate it with flexibility, mobility is more than being able to touch your toes or drop into a picture-perfect pigeon pose....

Plyometrics is good for your mind, muscles, bones, performance, and yes, even your joints.

By Selene Yeager

When you watch kids play, you’ll see they do a whole lot of jumping — jumping on the bed, jumping on furniture, jumping up, down, and over pretty much anything in...

These short, sweet (and preferably to a good beat) intervals can work metabolic magic in midlife.

By Selene Yeager 

By now you’ve been “hiit” over the head many times with all the benefits of high intensity interval training. Short bursts of extremely high intensity...

When your hormones decline, muscle stimulation matters.

By Selene Yeager

For years (decades, really) I never lifted heavy weights. As a long-distance triathlete and then endurance mountain bike and gravel racer, I just didn’t think it was for me. Even when I was writing about the...

The bonus benefits of lifting heavy sh*t may also help you live a longer, healthier life.

By Selene Yeager

A strong grip does more than help you open jars by yourself. It’s also been linked with a longer life. Research finds that grip strength is inversely associated with the risk of...