Author Archives: Jessica Brown

Shy Girl Workouts Changed the Way I Feel About the Gym—and I Can’t Recommend Them Enough

As a health and fitness writer, I’ve tackled my fair share of challenges. I’ve run marathons, interviewed elite trainers, and regularly lead community run clubs to help others fall in love with movement. I know firsthand how transformative exercise can be—not just physically, but emotionally and mentally. I preach consistency, connection, and the joy of […]

A Safe Starting Point for Beginners

If you’re just getting started with strength training, weight machines can be one of the easiest and safest ways to begin. Found in nearly every gym, these machines provide built-in stability and guide your body through a fixed range of motion, which makes learning proper form much simpler. “Machines are a good way to start,” […]

Safe Ways to Stay Active with Chronic Conditions

Movement is medicine—even when you’re managing a health challenge. For most people, moderate-intensity physical activity—like brisk walking, cycling, swimming, gardening, or strength training—is not only safe but incredibly beneficial. The key is to start where you are, progress gradually, and tailor your activities to your specific health needs. Before starting a new routine, especially if […]

Want to Feel Better, Have More Energy, and Live Longer? Move Your Body

It’s not an exaggeration—regular physical activity is one of the most powerful ways to improve your health, elevate your mood, and even add years to your life. Whether you’re young or old, a total beginner or a lifelong athlete, your body and mind both benefit from movement. Still need a little push to get moving? […]

The 4 Best Ways to Build Muscle Safely at Any Age

When it comes to strength training, you’ve got options—and the great news is that they all work, whether you’re just starting out or looking to take your workouts to the next level. You can use free weights like dumbbells and barbells, weight machines, resistance bands, or your own bodyweight through exercises like pushups and pullups. […]

How Much Exercise Do You Really Need?

According to the U.S. Department of Health and Human Services, here’s the weekly minimum recommended for most healthy adults: Aerobic Activity Spread this out over the week. Even small chunks of 10–15 minutes count—and they add up. Strength Training Strength work can include free weights, resistance bands, machines, or bodyweight exercises like squats and push-ups. […]

Low-Impact, High Reward: How HIIT Can Work for Every Body

High-Intensity Interval Training (HIIT) is known for delivering powerful cardiovascular benefits in a short amount of time. But let’s face it—classic HIIT moves like jump squats, burpees, and tuck jumps can be brutal on your joints. The good news? You don’t need to leap, bounce, or pound your way through a workout to get your […]

Muscle, Strength & Survival

“The only reason the body adapts is because there’s a threat to its survival,” says Brad Schoenfeld, PhD, an exercise science professor at Lehman College. From an evolutionary standpoint, your body doesn’t know the difference between a barbell and a boulder. When you lift something heavy or sprint up a hill, it treats it as […]

Why Intensity Works: The Science of the Burn

High-intensity efforts trigger a unique biochemical cascade that remodels how your body functions—from your muscles to your heart to your metabolism. In a 2016 review, Gibala and colleague Martin MacInnis noted that higher-intensity efforts provoke a stronger metabolic response than moderate-intensity ones. Think of it like driving. Cruising steadily burns minimal gas. But flooring the […]

Why Your Body Loves Intense Exercise (Even If You Don’t)

You don’t have to enjoy pushing your physical limits to reap the benefits of high-intensity exercise—but your body absolutely does. A growing body of research shows that brief bursts of high-intensity effort, whether through interval training, heavy lifting, or short sprints, can lead to powerful improvements in your health—often in far less time than traditional […]