by Ellie Bishop McKenzie We have talked a lot about building strength for the body, and explored how muscle supports the mind—enhancing cognition and protecting against decline. But there’s a third pillar that often gets overlooked: spirit. I don’t mean spirit in a woo-woo way. I mean that deep well of resilience, purpose, and joy that fuels how we show up in life. And here’s the truth: building physical strength absolutely builds spiritual strength. Strength Training Builds Grit and Resilience Every time you step under a barbell, pick up a dumbbell, or tackle a challenging WOD, you’re not just training your body. You’re training your will power. Strength training forces you to confront discomfort, doubt, and fear. And when you push through those hard things—you build grit. Grit isn’t about muscle mass. It’s about refusing to quit. And that grit transfers to every part of life: difficult conversations, raising kids, coping with grief or uncertainty. Strength training gives you practice being uncomfortable and overcoming it. In that way, it shapes your spirit as much as your quads. My Experience with Grit Back in 2013 I was in the middle of my first CrossFit Open and I had to do 150 Wall Balls. I HATE Wall balls. About halfway through I asked myself why I was doing this. What did I have to prove? The answer is that I needed to prove to myself that I could handle anything and everything thrown my way. As I finished that workout I was filled with pride in my accomplishments, but more importantly I knew as I went home to care for my three kids, that I had this. We were going to be fine. It Teaches You to Trust Yourself There’s a special moment that happens in strength training when your brain says: No way. Too heavy. Too hard. I can’t do this. And then—you do. You prove yourself wrong. As this happens over and over, you begin to trust yourself in a deeper way. Not just in the gym, but in life. You think: Maybe I CAN take that next step in my career. Or: Maybe I CAN handle this big life change. Muscle doesn’t just move the body. It moves the mind and spirit forward. Ready to Build More Than Just Muscle? If you’ve been following this series, you now know: strength training builds a stronger body, a sharper mind, and a more resilient spirit. If that sounds like the kind of person you want to become—we can help. At CrossFit Odyssey, we specialize in guiding people on the Journey to Extraordinary. Come train with us. Build your spirit one lift at a time. Register now for a FREE Fitness Assessment at crossfitodyssey.com

by Ellie Bishop McKenzie When it comes to building muscle, most people think about improved aesthetics or enhanced physical performance. But the benefits go far deeper — especially when it comes to brain health. Strength training isn’t just about lifting weights; it’s about lifting and enhancing your life. Last week, we explored how strength training boosts academic performance in kids. This week, we’re diving into how building muscle can prevent — and even reverse — cognitive decline. Yes, your workouts could literally change your brain. The Muscle-Brain Connection: Why Strength Training Matters As we age, protecting our brain health becomes increasingly critical. Disorders like Alzheimer’s, Parkinson’s, and dementia are on the rise, but science shows that strength training is a powerful defense. Here’s what the research says: 💡 Reduced Risk of Cognitive Decline: A meta-analysis of studies involving over 117,000 participants found that individuals with high levels of physical activity had a 38% lower risk of developing Alzheimer’s and a 21% lower risk of all-cause dementia. 🧠 Improved Cognition in Alzheimer’s Patients: In 13 randomized controlled trials including 869 patients with Alzheimer’s, regular exercise led to significantly higher scores on cognitive tests (MMSE), improving brain function and quality of life. 💪 Muscle Mass and Memory: A Johns Hopkins study of 621 older adults revealed that those with lower skeletal muscle mass had a 60% higher chance of developing dementia over six years. Less muscle was also associated with reduced memory and brain volume. 🔍 Sharper Decision-Making: The Canadian Longitudinal Study on Aging found that older adults with low muscle mass experienced faster declines in executive function, such as attention and decision-making, regardless of their strength or activity levels. 🏋️ Reversing Cognitive Impairment: A six-month study in Brazil showed that older adults with mild cognitive impairment who engaged in strength training twice weekly improved in memory and even reversed their diagnosis in some cases. How Muscle Enhances Brain Health: The Science Your body and brain are deeply interconnected. Here’s how building muscle supports cognitive resilience: Myokines & Neuroprotection: During exercise, your muscles release myokines, powerful proteins that protect the brain by reducing inflammation and promoting the growth of new brain cells. BDNF Boost: Higher muscle mass is linked to elevated levels of Brain-Derived Neurotrophic Factor (BDNF) — a protein critical for learning, memory, and overall brain adaptability. Whether you’re a student preparing for finals, or a professional managing a demanding career, or even a senior just trying to stay sharp and enjoy your golden years, muscle is your secret weapon for mental clarity, focus, and emotional strength. Your Next Step: Build a Stronger Body and a Smarter Brain At CrossFit Odyssey, we believe strength is more than physical — it’s a mindset, a commitment, and a lifestyle. Our science-backed programs combine expert coaching, functional training, and a supportive community to help you take control of your health — one rep at a time. 🔥 Ready to take charge of your future? 🧠 Ready to boost your brain, energy, and vitality? 📍 Join us at CrossFit Odyssey and take the first step on your journey to extraordinary. Your best self is waiting — let’s build it together. Sign up now for a FREE Fitness Assessment and let’s get you on your Journey to Extraordinary.

This week, let’s dive deeper into how physical fitness strengthens your brain — and why prioritizing movement can unlock your full cognitive potential.

Why Strength Training is Important for Your Body.

Years ago, I was on a date when my date said, “I can tell you’re into fitness. But I have to ask, are you a total fitness nut, or do you know how to have fun?” At first, I was taken aback. I’d never been asked that before—and I was proud of the hard work I’d put into my health and fitness. But then he clarified: “If we went on vacation, could you go 5–7 days without working out? Could you enjoy a drink, relax, and maybe have dessert?” And just like that, it clicked. That moment sparked a powerful shift in how I explain wellness to others today. Fitness and nutrition aren’t about perfection. They’re about balance, sustainability, and joy. Think of exercise like brushing your teeth—if you skip a day, it’s not the end of the world. But over time, neglect builds up. And when you’ve created consistent, healthy habits, a vacation cocktail or an ice cream cone won’t derail your progress—it’ll be part of the celebration.

YOU are responsible for your health.

In the United States, we do not have a healthcare system; we have a sickcare system. THIS is HEALTH care. It is the daily and weekly conversations that keep you sane and hold you accountable for being the person you truly want to be and living the life you truly desire. It is YOUR responsibility to take charge of your health, but we can help.

Don't miss the forest for the trees!