Empowering Hormones: The Transformative Role of Strength Training for Active Moms
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For active moms juggling the demands of family and daily life, prioritizing your well-being is paramount. Unfortunately, though, it’s not common due to our constant need to care for everyone else. But what if there was one thing you could do that would have a significant impact on your health and longevity? Beyond sculpting muscles and boosting confidence, engaging in regular strength training can significantly impact hormonal balance, supporting your journey to overall health and vitality. 

Strength training triggers the release of various hormones, each playing a specific role in the body’s response to exercise. Here are some key hormones released during strength training:

Testosterone: Testosterone is a key hormone for both men and women, though women typically have lower levels. It plays a crucial role in muscle protein synthesis, contributing to muscle growth and strength.

Growth Hormone (GH): GH is essential for growth, cell repair and metabolism. During strength training, GH is released, promoting muscle growth, fat metabolism and overall tissue repair.

Insulin-Like Growth Factor 1 (IGF-1): IGF-1 is produced in response to GH and plays a vital role in muscle growth and repair. It works in conjunction with GH to stimulate the development of new cells and tissues.

Cortisol: Often referred to as the stress hormone, cortisol is released in response to physical and mental stress, including exercise. While too much cortisol can have negative effects, it plays a role in energy metabolism and helps mobilize resources during workouts.

Epinephrine (Adrenaline) and Norepinephrine: These hormones are released from the adrenal glands in response to stress or intense physical activity. They prepare the body for action by increasing heart rate, blood flow to muscles and the availability of energy.

Endorphins: Endorphins are neurotransmitters produced in response to exercise, acting as natural painkillers and mood elevators. They contribute to the “feel-good” sensation often experienced after a workout.

Insulin: Insulin plays a crucial role in glucose metabolism. During strength training, insulin sensitivity may improve, helping the body use glucose more effectively.

Thyroid Hormones (T3 and T4): Strength training can influence thyroid function, promoting the release of thyroid hormones that play a role in metabolism and energy production.

Strength training isn’t just about lifting weights; it’s a holistic approach to nurturing your body and supporting hormonal harmony. For active moms, integrating strength training into your routine can be a game-changer, empowering you to navigate the beautiful chaos of motherhood with resilience, energy and confidence.

Embrace the strength within you and let it radiate through every aspect of your life.

About Author

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Dr. Crystal Whitmarsh is the owner of Whitmarsh Health and Wellness, LLC, and co-owner of Trail Creek Coffee Roasters in Kasson, Minnesota. She is a board-certified physical therapist. She was raised by a single mother in upper Michigan where she played college basketball for 4 years at Finlandia University. During that time, she found a love of serving her community which developed her servant leadership philosophy through outreach and volunteer work. After graduating in 2006 with her associate degree, she moved to Minnesota with her husband and began working as a physical therapist assistant. She continued her educational journey and completed her Bachelor’s in Exercise Science from Minnesota State University, Mankato in 2010 and in 2013 she obtained her Doctorate in Physical Therapy from the Mayo Clinic School of Health Sciences. She is the first female in her family to attain a terminal degree. In addition to Dr. Whitmarsh’s academic accomplishments, and while working full time and serving in her community, she and her husband opened their coffee roasting business in their home under the Minnesota cottage food exemption in 2017. During this time, she focused on advertising and networking strategies, specifically trying to collaborate with non-profit or locally run businesses. She has been engaged in multiple business-related platforms including the Women’s Entrepreneur Forum, the Chamber of Commerce, Master Networks, and The Full Circle. In January of 2023, Dr. Whitmarsh launched Whitmarsh Health and Wellness, LLC, a private physical therapy practice. Her mission is to evaluate, elevate, and empower people who desire to improve their health by optimizing their brain and body through individualized physical therapy to provide lifelong wellness.

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