Over the past twelve years of training with Kira Stokes, my understanding of health has significantly deepened, leading to improvements in my overall well-being and satisfaction. Kira instilled in me the perspective that physical activity serves as essential medicine for both the body and mind.

Kira has dedicated three decades to the fitness sector and holds numerous certifications. She is the visionary behind the Stoked Method, which features award-winning workout routines.

Here are some key insights I have gained from Kira:

When I began my fitness journey with Kira at the age of 40, she urged me to increase my weightlifting intensity. Initially, I was hesitant; my focus was primarily on achieving a toned physique rather than building muscle. It was enlightening to discover from her that strength training acts as a protective measure for the future. I was shocked to learn that women can lose between 3% and 8% of their muscle mass every decade after turning 30 if they do not actively engage in strength-building exercises.

Now at 52, I find it more challenging to maintain and build muscle, largely due to hormonal changes and a decrease in estrogen levels during menopause. Kira emphasizes that this makes strength training even more crucial as we age.

Furthermore, women can experience a loss of up to 20% of their bone density within the first five to seven years post-menopause. However, building muscle can aid in hormone regulation and provide support for bone health. Kira notes that it grants us the freedom to engage in activities, such as playing with future grandchildren or effortlessly placing carry-on luggage in overhead bins during flights.

A significant realization about aging is understanding how severe a bone fracture from a fall can be, potentially leading to immobility or even mortality. Therefore, the exercises practiced in our 50s and 60s play a vital role in ensuring that we can avoid injuries that might leave us incapacitated. Kira is always quick to remind us that it is never too late to make a positive change.

Many of the workouts I engage in with Kira involve one-legged exercises, as functional movement is applicable to daily life. Good balance, which derives from core strength, enhances our quality of life as we age.

When I skip exercise, I start to feel a sense of sadness and anxiety. Physical activity is crucial not only for my physical fitness but also for my mental well-being.

Kira, who majored in psychology during her college years, believes that movement can facilitate genuine connections with others and provide a means to discuss our feelings. A significant portion of our sessions involves conversations about family, friends, and personal challenges. However, you don’t always need a trainer for this; simply walking with a friend can provide both physical and mental relief.

Kira places a strong emphasis on maintaining proper form and posture to avert injuries. She asserts that our success begins even before we start our first rep, rooted in body awareness and understanding how to execute movements correctly.

One of the most frequent inquiries I encounter is, “How do you find time to exercise amid a busy schedule?” The truth is, there are times when I simply don’t. This is a reality we all must face.

Since partnering with Kira, I have made my health a priority. She has shown me that “movement snacks” are just as valuable as longer workouts. If I have just five minutes to spare, I can still contribute to my movement goals with chair squats or bicep curls using any heavy item available in my office. Kira has helped me recognize that even a park bench can serve as a piece of workout equipment.