Make it stick in 2026!
2026 is the year to invest in your muscle, bone, & heart health!
WELCOME –
You’ve probably been told to lift weights and do impact exercise to: prevent bone-loss, maintain strength/muscle, preserve agility/balance, and reduce your risk of type 2 diabetes.
AND, you’ve most likely heard cardio exercise helps prevent cardiovascular disease, maintains healthy blood pressure, and prevents stroke.
2026 Winter WOW blends three powerful movement modalities that check all the boxes: Strength, Impact, & Aerobic Conditioning.
Programming is progressive and gradual – so you’ll make steady gains, and stay injury-free.
What to expect:
2026 Winter WOW includes familiar strength moves (squats, chest/shoulder-press, rows, deadlifts/bridges), short bursts of High Intensity Interval Training (HIIT), PLUS, multidirectional impact-movement.
Why’s this beneficial – especially for women?
Improves reflex-timing, and movement variation capacity (most falls are caused by not being able to self-correct from a mild trip-up).
Preserves high threshold motor unit recruitment = power.
Prevents loss of type 2 (fast twitch) muscle fibers.
Increases muscle mass & bone density.
All of these decline alongside declining hormones – but specific training helps to preserve them.
How will I know how hard to work?
First and foremost, you’ll start from your current fitness level/capacity – this is different for everyBODY.
During HIIT sets (short bursts) the goal is to feel breathy, strength sets you’ll use enough weight to feel fatigue (with 2-3 reps in reserve), and for bone stimulus – you’ll move multi-directional adding impact (when appropriate).
Becky will provide movement options/modifications that’ll help you gradually progress.
How will this contribute to my bone-building walking routine?
You have cell-based sensors called mechanoreceptors in your bones that detect mechanical force. Located on osteocytes – their function is to convert mechanical stimuli to biochemical signals that regulate bone remodeling, growth, and density.
Although running/walking/cycling are wonderful, by always moving in forward motion (sagittal plane), bone-stress stays the same.
Changing the direction of stimulus with movements such as lateral skaters, bounding, rotation (curtsey lunges), step-turns, helps the entire system grow stronger – bones respond to novel stimulus.
2026 Winter WOW is for you if:
You’re an endurance athlete (biker/runner/swimmer) and want to benefit from increased strength.
You’re a strength-enthusiast and would like to increase endurance and improve cardiovascular fitness.
You’re in peri/post menopause and understand the importance of maintaining bone, muscle, power, balance/agility, AND want to feel empowered during what can be a challenging transition.
Please note, YOU MUST BE CLEARED TO EXERCISE AT MODERATE TO HIGH INTENSITY BY YOUR HEALTHCARE PROVIDER PRIOR TO BEGINNING THIS PROGRAM.
