Pillar 1. Move it like you mean it

Written By Eva Vega

Move Like You Mean It

Pillar One: Move Like You Mean It (Why Cardio Alone Isn’t Cutting It)

Let’s start where we left off:

“Burning off the donut” is canceled.
We are not living life as a walking calorie calculator anymore.

Modern strength and women’s health research is VERY clear:
Movement is about muscle, metabolism, and longevity—not punishment for what you ate.

Dr. Gabrielle Lyon calls skeletal muscle the “organ of longevity” and talks about “muscle-centric medicine”—the idea that protecting and building muscle is one of the biggest levers we have for healthy aging, resilience, and handling pretty much everything life throws at us.

So no, you’re not “burning off a donut.”
You’re training for the woman you want to be at 50, 60, 70+.

Cardio Is Good… Just Not Everything

Let’s be fair:
Cardio is NOT the villain in our story.

We know from huge studies that getting the recommended amount of moderate or vigorous aerobic activity (think brisk walking, cycling, dancing, etc.) can reduce cardiovascular disease mortality by around 22–31%.

So yes, add your:

  • Walks

  • Cycling, dancing, hiking, and jogging

  • Cardio supports your heart, blood vessels, and metabolic health.

But here’s the catch:

If you’re only doing cardio, especially as a woman, you’re leaving a LOT of benefits (and protection) on the table.

Why Cardio Alone Is Not Enough (Especially for Women)

1. Cardio Doesn’t Protect Muscle the Way Strength Training Does

Research on muscle-strengthening activities shows that doing resistance training is linked to about a 10–17% lower risk of all-cause mortality, cardiovascular disease, certain cancers, diabetes, and more—independent of cardio.

Another big analysis found that people who do strength training are less likely to die prematurely, again even after factoring in aerobic exercise.

Translation:
Cardio helps you live longer.
Muscle helps you live better and longer. (please read that again)

2. Strength Training Has Its Own Longevity Magic

Several large studies have shown:

  • Adults who do resistance training have about a 15% lower risk of all-cause mortality and a 17% lower risk of cardiovascular disease compared with people who don’t lift.

  • Even people who don’t do any cardio but lift weights 1–2 times per week still show a 9–22% lower mortality risk compared to those who do nothing.

So strength training isn’t just “nice to have.”
It’s a major health strategy, should be the main character

3. Cardio + Strength Together = Power Combo

The research also shows that the best outcomes happen when we combine:

  • Aerobic activity (cardio) +

  • Muscle-strengthening activity (weights, resistance, bodyweight work).

Cardio is like paying your monthly bills.
Strength training is like investing. :)

You need both… but only one of them builds long-term “wealth” in your muscles, bones, and functional strength.

Women Are Not Small Men (Shoutout Dr. Stacy Sims)

Dr. Stacy Sims’ famous line is:

“Women are not small men.”

Our hormones, recovery, and training responses are different, especially across:

  • Menstrual cycles

  • Perimenopause and menopause

  • High-stress phases of life

For women, especially 30+, 40+, 50+ and beyond, relying only on cardio while under-eating and over-stressing can mean:

  • Losing muscle

  • Losing bone density

  • Feeling more tired, wired, and inflamed

Strength training:

  • Helps maintain and build muscle

  • Supports bone density

  • Helps regulate blood sugar and insulin

  • Makes cardio feel easier because your whole system is more resilient

So no, another hour on the elliptical is not the queen move here.
Heavy-ish dumbbells, kettlebells, bands, barbells? That’s where the magic is.

The “Burn the Donut” Era Is Over

Here’s why that mindset has to go bye bye:

  • It’s physiologically outdated.
    We know now that long-term health is more about muscle, metabolic flexibility, and nervous system regulation than trying to out-cardio a pastry.

  • It makes you hate movement.
    If every workout is a punishment, your brain associates exercise with guilt and stress, not empowerment.

  • It keeps you focused on shrinking instead of strengthening.
    You stop asking, “What can my body do?” and obsess over, “What do I need to burn off?”

We’re done with that. Got it? Se acabo.

What Pillar One Looks Like in Real Life

In my method, Pillar One = Move Like You Mean It.

That looks like:

1. Strength Training 3–4x/Week

  • Squats, deadlifts/hinges, rows, presses, lunges

  • Kettlebells, dumbbells, TRX, bands, or barbells

  • Weights that feel challenging, not cute

2. Cardio with Purpose

  • Walks for mood, heart health, and recovery. Grab your doggie.

  • Short, intentional intervals for fitness and conditioning

  • Enough to support your heart—not to chase “more calories burned”

3. Mobility, Yoga & Recovery

  • Stretching and yoga to keep joints happy and stress down

  • Intentional rest days so your muscles, hormones, and nervous system can reset

The New Standard

Not:

“How many calories did I burn?”

But:

  • “Did I challenge my muscles?”

  • “Did I support my heart and lungs?”

  • “Am I training for the future version of me?”

Cardio-only is the old playlist.
Cardio + strength + recovery is the new standard—especially for women who want to be strong, calm, and capable for decades.

Eva Vega
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