Norah O’Donnell: 7 things I learned from trainer Kira Stokes

Seven Lessons from My Fitness Mentor Kira Stokes

Wertynews.com – Over the past twelve years of training alongside Kira Stokes, I’ve discovered that my understanding of wellness has grown considerably. My overall happiness and physical condition have both benefited from her guidance. She introduced me to the concept of viewing physical activity as healing for both mind and body. With thirty years of experience in the fitness world and numerous certifications to her name, Kira established the Stoked Method, which features award-winning exercise routines.

Below are several key insights I’ve gained from working with her:

Embrace Heavier Weights

When I began my training journey with Kira at forty years old, she urged me to increase the weight I lifted. Initially, I pushed back against this idea. While I appreciated having toned muscles, my primary goal was simply staying lean. Kira explained that building strength serves as protection for your later years. I was surprised to discover that women typically shed between three and eight percent of their muscle tissue each decade once they pass thirty, provided they don’t actively challenge their bodies.

Strength Training Becomes Crucial After Fifty

Now at fifty-two, I’ve noticed that maintaining and developing muscle requires more effort than before. This difficulty stems from hormonal changes and declining estrogen levels during menopause. According to Kira, this is precisely why strength training becomes even more vital as we age.

Beyond muscle deterioration, women can experience a loss of up to twenty percent in bone density during the five to seven years following menopause. However, muscle tissue helps regulate hormones and shields your bones. Kira emphasizes that this approach grants you freedom of motion, enabling me to sit on the floor with my future grandchildren and load my carry-on bag into airplane overhead compartments without assistance.

Bone Density Can Be Restored

One of the most alarming aspects of aging is learning how serious a fall-related fracture can be—it may even prove fatal. The exercises you practice during your fifties and sixties help ensure that if you do tumble, you won’t suffer an injury that leaves you unable to move independently. Kira frequently reminds people that reversing bone loss remains possible at any age.

Balance Requires Regular Use

Many of my sessions with Kira feature single-leg exercises. This focus exists because functional movement translates directly to everyday life. Balance originates from your core muscles and enhances your quality of life as you grow older.

Physical Activity Heals the Mind

When I neglect movement and exercise, I begin experiencing sadness and heightened stress. Physical activity matters just as much for emotional well-being as it does for bodily health. Kira studied psychology in college and believes that how we connect with others and express our emotions happens through movement. Approximately half of our workout time involves discussing relationships, friends, and personal challenges. However, you don’t require a trainer to achieve this benefit. Simply taking a walk with a companion provides both physical and mental relief.

Proper Form Prevents Injury

Kira prioritizes correct posture and technique to avoid injuries. She explains that your foundation and eventual success begin before you complete your first repetition. This process starts with body awareness and understanding how to execute movements correctly. Every single action matters.

Small Movements Add Up

The question I receive most often concerns how I find time to exercise despite a demanding schedule. Sometimes, I genuinely don’t—that’s the honest reality we all encounter. Since partnering with Kira, I’ve begun placing greater importance on my health. She also introduced me to the idea that “movement snacks” hold equal value to extended workout sessions. If I possess just five minutes, I can contribute to my movement bank by performing chair squats or bicep curls using any heavy item available in my office. She transformed my perspective, helping me view a park bench as functional exercise equipment.