Michelle L. McIntire-Certified Personal Trainer

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Muscle is not just about strength or appearance. It may be one of the strongest defenses the aging brain has. Growing evidence now shows that maintaining muscle mass plays a critical role in protecting against cognitive decline in older adults, influencing memory, attention, and overall brain resilience far more than once believed.

As people age, muscle loss, known as sarcopenia, becomes common. What many do not realize is that this physical decline is closely tied to brain health. Muscles are metabolically active organs. They release signaling molecules called myokines during movement and resistance activity. These myokines travel through the bloodstream to the brain, where they support neuroplasticity, reduce inflammation, and promote the survival of neurons. In simple terms, active muscles help keep brain cells healthy and adaptable.

Research has shown that seniors with higher muscle mass and strength perform better on cognitive tests and have a lower risk of dementia and mild cognitive impairment. Muscle also improves insulin sensitivity and blood sugar regulation, both of which are strongly linked to brain aging. Poor metabolic health accelerates cognitive decline, while stronger muscles help stabilize the internal environment the brain depends on.

Resistance training plays a unique role here. Unlike aerobic exercise alone, strength training directly stimulates muscle growth and triggers powerful neuroprotective pathways. It also improves balance, mobility, and independence, reducing fall risk and stress, which further protects cognitive function. Even modest strength training in later life has been shown to improve executive function and processing speed.

The message is clear. Brain health is not maintained by mental activity alone. The brain relies on the body, and muscle is one of its strongest allies. Protecting cognition in aging means preserving strength, movement, and physical capacity.

Friends and Family come join us for a free workout and check out our newest Create Fitness location in Puyallup! Also spread the word, all our welcome and its going to be great! 🙌🏻💪🏻

Yes, utilize it! Release those happy endorphins!

These are great for hip mobility.

Ready to work on your hip mobility? ⁠
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Mobility drills can be considered a form of “stretching” as they increase your available or usable joint range of motion. When performed dynamically, they’re a great way to warm up before for your workouts.⁠
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Plus, if you experience “tightness” or restricted range of motion during exercises like squats, deadlifts, lunges, or kettlebell swings — or you’re looking to add some variety to your dynamic warm-up — mobility drills are a great option to try out!⁠
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Check out these three hip mobility drills from Physical Therapist Ann Wendel:⁠
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1️⃣ Pigeon Pose to Deep Squat Flow⁠
2️⃣ Shin Box⁠
3️⃣ Hip Flexor Stretch⁠
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⁠To learn more about increasing your hip mobility (and see full videos of these 3 exercises), click here https://www.girlsgonestrong.com/blog/articles/hip-mobility-drills/ to see Ann’s full article on the topic!

I made this tonight, so good! Highly recommend!
I used ground Turkey instead of beef. I also used low sodium broth and crushed tomatoes (not a chunky tomato fan) :)

Homemade Stuffed Peppers Soup Comforting Stuffed Peppers Soup. This homemade soup holds all the wonderful flavors you will find in stuffed peppers and is so easy to make.

Awesome workout this morning! Such hard working members! Love being a part of Create! Thank you George! 🙌🏋💪🦃
Hope you a got a workout in! Happy Thanksgiving!