Recap of Our Musculoskeletal Workshop/Fundraiser
- Adelita Hinojosa-Martin
- Sep 17
- 5 min read
On a bright Sunday afternoon, community members gathered for our much-anticipated Musculoskeletal Workshop and Fundraiser. The aim was clear: to empower women to understand their bodies, how aging affects them and what to do. We sought not only to raise awareness but also to build a supportive community where women could feel inspired to prioritize their health. Our event featured incredible online education sessions led by renowned experts in the field, along with a fun whole-body calisthenics workout. Together, we made significant strides toward our goal while enjoying an amazing afternoon filled with learning and movement.
Importance of Understanding Your Body
As women age, their bodies go through numerous changes. This can lead to decreased strength and decreased bone density, often resulting in injury. Statistics show that women are disproportionately affected by conditions like osteoporosis, making it crucial to focus on preventive measures. One of the highlights of our workshop were the online videos from Dr. Vonda Wright, orthopedic surgeon & longevity specialist, and Dr. Stacy Sims, nutrition scientist & exercise physiologist, who discussed how women can best support their bodies through targeted exercises and nutrition.
Adelita Hinojosa-Martin, co-founder of Larga Vista Dance (also a nurse since 2005, and newly certified personal trainer through the American College of Sports Medicine) emphasized that understanding the changes in our bodies is the first step towards optimal health. Reviewing the online videos of Drs. Wright & Sims shared practical advice for women at different life stages, urging us to become familiar with our bodies and to embrace our strength.
Recommendations for Supporting Your Body
To help mitigate the effects of aging, videos by Dr. Stacy Sims provided actionable tips on nutrition and strength training specifically for women. She highlighted the importance of jump training, sprint training, heavy strength training, protein intake & role of creatine monohydrate.
Key recommendations included:
Jump Training: 10 minutes, 3 times per week can significantly improve bone mineral density, overall strength and even reverse osteopenia.
Heavy Strength Training: to maintain muscle and metabolic health
Sprint Training: short bursts that stimulate growth hormone and support lean mass
High-protein Nutrition: aim for 1-1.1 grams per pound of ideal body weight
Women tend to burn more protein (amino acids) than men and if we exercise fasted (on an empty stomach), the first thing to be "burned" is lean mass, which is working against us! So EAT protein BEFORE & AFTER workouts!
15 grams of protein BEFORE strength training
add 30 grams of carbohydrates for cardio training
Post-workout refuel within 45 minutes with a mix of quality protein & carbohydrates.
Pre-menopausal women should aim for 35 grams of protein, perimenopausal women and onwards need 40 - 60 grams of protein.
Creatine Monohydrate: an essential metabolite for muscle contraction and muscle recovery. It is essential for the many "quick actions" our body does, including musculoskeletal, brain, gut and heart. Women's bodies (xx) have 70-80% compared to men, and our liver naturally makes 2-3 grams per day. With added daily supplementation, 3-5 grams, creatine improves bone health, gut health, brain health, mood, cardiovascular health and muscle function.
By utilizing these recommendations, women can actively take steps to ensure their future selves can perform daily activities more effectively.
Empowering Through Community Engagement
One of the most delightful aspects of our workshop was the sense of belonging it fostered among participants. We took time to understand the importance to prioritizing musculoskeletal health.
According to Dr. Vonda Wright, orthopedic surgeon & longevity specialist:
The annual incidence of fractures due to osteoporosis is higher than heart attack, stroke, and breast cancer combined!
70% of hip fractures happen to women
The minute a women breaks a hip, she has 30% chance of dying within one year from the complications of hip fracture, and 50% chance of never returning to her pre-fall musculoskeletal function. This is due to the decline in estrogen and the significant impact this has on the body.
Dr. Wright urged everyone to consider taking the following:
Nutrition recommendations: 1 gram protein per idea body weight, Vitamin D, Vitamin K2, Magnesium
Lift heavy twice per week: "heavy is individually based and means what you can lift 4-6 times, lifting to fatigue." If best, start at your own body weight and then increase. It may take months to learn the correct technique and work up, AND it's worth it! There is NO AGE LIMIT to start!
4 times per week: 45 minute brisk walking, and twice of those walks should include increasing your heart rate up high for 30 seconds and then allow complete recovery
Balance: you can practice this while brushing your teeth!
Push ups : with the goal of performing 11 push ups on hands/toes (not on your knees)
By sharing bone health strategies, participants can inspire one another to take proactive steps towards their health goals. This is not just about individual growth; it’s about uplifting the collective strength of women at every stage of life.
Whole Body Calisthenics Workout
After the informative session, participants were treated to an invigorating whole-body calisthenics workout led by our co-founder and choreographer, Adelita Hinojosa-Martin. The workout focused on building strength through body weight exercises, suitable for all fitness levels. This practical segment emphasized that effective workouts do not necessarily require gym equipment.
Adelita’s enthusiasm and energy were infectious as she guided participants through various exercises that helped everyone feel empowered. Many women expressed how they left the session feeling stronger and more confident in their abilities. Women were reminded that movement is essential and can be incorporated into daily routines—even 10 minutes a day can make a huge difference.
Fundraising Results and Future Goals
We are proud to announce that our workshop successfully raised $370, which goes directly to the needs of the dancers and choreographers of Large Vista Dance. However, we still need an additional $500 to reach our pre-show goal. These funds will support our rehearsals for our show on October 19, 2025 "empowering women through art & healthcare education," where we are presenting choreography aimed at supporting women’s health.
If you are inspired by our event and would like to support our mission further, please consider making a donation today. Your support will make a difference.
Prioritize Your Health Today
In closing, we hope this workshop served as a wake-up call for many women to take charge of their health. It is never too late to start moving, to learn about your body, and to begin weight training. By prioritizing your health today, you are investing in your future self's ability to enjoy life fully and actively.
Remember, understanding how your body changes with age equips you with the tools to respond effectively. Let this workshop be the first step in your journey towards better health and community engagement. Join us on October 19, 2025 for our show and be part of a growing movement of empowered women focused on lifelong health.
Thank you for your participation, and we hope to see you at our next event!
If you would like to make a donation, please consider supporting us now!
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