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Flex Your Way into Movember

By: Alison Cardoza • Photograhy by Matt Johnson • Sponsored


Muscle mass is gained when the body performs eccentric and concentric movements against resistance. As we age, muscle can atrophy, fat mass can develop, and health can decline rapidly. Gaining control over your muscle mass enables you to add that layer of protective tissue to your joints preventing injuries. It’s never too late to add a weight training program to your weekly schedule. However, if you have never lifted before take advice from the experts.The experts are not always found on the internet. Meet with someone one on one and let them advise you on a program that best suits your individual needs. Baptist Health Milestone has knowledgeable trainers that are ready to get you on your fitness path the right way to avoid injury. Between 3-6 weeks most of our clientele notice a significant change in how they feel resulting in more energy, better posture, and overall confidence in day-to-day activities. Clients at Baptist Milestone have many reasons to weight train. Many get back into the groove of weight training after a surgery, or because their doctor advised them to get moving. Some are told to weight train to avoid or slow down the process of osteopenia or osteoporosis. Some just want to open a pickle jar with ease. Whatever the reason may be, we are ready to help you tackle that obstacle. You are never too old to get moving and build that healthy muscle mass. In order to keep muscle mass, stay consistent. Engage different muscle groups daily or do a full body workout every other day to avoid injury. Replenish with protein after a workout to repair the muscle. Foods such as eggs, beans, chicken, cottage cheese, and salmon are high in protein. 


Your body needs anywhere from 10%-35% of the calories to come from protein. 


DON’T FORGET -The month of November aims to raise awareness of men’s health issues including testicular cancer, prostate cancer, mental health, and suicide prevention. With holidays fast approaching, it is imperative to never forget a screening. Many find fun and positive ways to support, such as No-shave November, known as Movember. Organizations encourage people to grow out their hair and donate money they would normally spend on shaving and grooming to organizations that fight colorectal cancer and other health issues. 


Alison Cardoza, ACSM Certified Personal Trainer and Fitour Group Exercise Instructor at Baptist Health Milestone Wellness Center. BS Exercise Science and Sports Medicine with a minor in Health Promotions from University of Louisville. Former UofL Ladybird and NFL Colts Cheerleader. 

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