Pilates, Community, and Why I’m Talking About 💩HIIT in Menopause

Celebrating community on the Fourth of July with a client!

Pilates, Community, and Fireworks

I celebrated the Fourth of July by sponsoring my neighborhood’s community event. Fireworks, popsicles, and real talk. I got to chat with folks about what I actually do—and why it matters. Because here’s the deal: community and Pilates are both about more than movement. They’re about connection. Feeling heard. Being seen. And knowing that—yes, even in midlife—you still get to be strong, supported, and not alone.

So let’s talk about one of the buzziest (and most intimidating) midlife fitness topics out there: HIIT. Or more specifically… 💥SIT: Sprint Interval Training. (Don’t worry, I’m not asking you to sprint anywhere yet. Stay with me.)

Why Sprint Interval Training in Menopause Matters (Even If It Sounds Horrible)

You Might Get Out of Breath Just THINKING about HiiT/SIT

If the idea of high-intensity training makes you break out in a hot flash just thinking about it, you’re not alone. But hear me out: recent studies show that SIT (short bursts of all-out effort with rest breaks) is especially beneficial in menopause. Here’s what the research says:

🔬 The Science Highlights:

• Improves body composition (aka more lean muscle, less fat) – Boutscher et al.

• Boosts performance and metabolic health – Buchner & Leheurre

• Works post- and pre-menopause, but is especially potent post- – Dupuit et al.

• Takes less time than traditional workouts and still improves cardiometabolic health – Gillen et al.

• Improves heart and lung function fast – Klonizakis et al.

📣 In short: It’s efficient, powerful, and smart for midlife. And if you’re a fan of Dr. Stacy Sims’ Next Level, you know this isn’t just hype—it’s physiology.

But Let’s Get Real—What If You’re

Not There Yet?

Here’s the thing.

SIT training is awesome in theory. But if you’ve been more “couch and cat” than “sprints and sweat,” it can feel like too much. Heck—it feels like too much for me sometimes, and I actually do this for a living.

So where do you start?

👣 You just start.

Walk. Breathe. Do one Pilates video. Movement begets movement. And here comes the shameless plug: my free 10-Day Pilates Primer is made exactly for this. It’s gentle, short, and will help you reconnect to your body in a non-intimidating way. Start here, build from there.

👉 Claim your free 10-day start

Recently, a new client came in—referral from her daughter—and said, “I’m not doing Pilates.” She thought Pilates was just a glorified sit-up contest. Spoiler: it’s not. We started with breath, added mindful movement, and slowly she began to feel empowered rather than overwhelmed.

My Go-To Healthy Meal? The Bowl.

After teaching into the evening, I’m not prepping gourmet meals. I’m throwing together a bowl. Fast, nourishing, and totally customizable.

Here’s the blueprint:

• Base: quinoa, brown rice, potatoes, barley (thank you, Instant Pot!)

• Veggies: whatever’s in your fridge or CSA box—steam, sauté, roast, done.

• Protein: rotisserie chicken, air-fried salmon, tofu, tempeh, soybeans.

• Sauce: balsamic + sea salt, tamari, or my beloved gochujang for a spicy kick.

Balanced, flavorful, and yes—menopause-friendly. 👩‍🍳

🥗 Want more ideas like this?

Check out other food and recipe inspiration in my blog archive and in our Facebook group!

A Bowl is Great, Quick Way to Get Nutrition In!

Why Retreats? Because Community Heals.

Come Relax in the North Georgia Mountains

I’m so excited about my upcoming Anchor to Embodiment Retreat in May. Why? Because it’s about more than movement. It’s about stepping out of your daily grind and stepping into a space of reflection, reconnection, and strength.

It’s for women who crave community, clarity, and maybe a little quiet.

🌲 Nature + nourishing food + conscious movement + connection.

Join me?

🔗 Retreat details here

And because building community isn’t just a weekend event—I’m also launching a free neighborhood movement series this fall (current working name: Move & Bloom in the Park—open to all ages!). Stay tuned—just waiting for Georgia to cool off.

A Soulful Bonus: Come Write with Me

Join Me July 26th with Morgan Harper Nichols

I’m attending a live writing workshop with Morgan Harper Nichols in Lawrenceville on July 26. Her words fill my studio and my heart—and I’d love to share that with you.

💫 Join me at the workshop

Community Matters

Words of Wisdom: On Community

Lately, I’ve been caught up in the numbers—email opens, likes, blog traffic. But the truth is, if one person feels seen or inspired because of something I shared, then I’ve already won.

“Community is not just about being geographically close to someone or part of the same social web network. It’s about feeling connected and responsible for what happens.” – Morgan Harper Nichols

Building community matters deeply to me—because we’re stronger together than we ever are alone. Whether it’s finding folks who share your experiences or those who bring fresh perspectives, there’s power in showing up for each other. Support, encouragement, and real connection thrive when we gather with open minds and open hearts.Let’s keep showing up for one another.

Community isn’t about going viral—it’s about going deeper.

💬 Help Me Build This Community

Building Each Other Up to Be Stronger

If this post resonated with you, help spread the movement:

📤 Share it with someone you care about.

📲 Follow me on social media:

Instagram: @amanda_anchortolife

Facebook: @anchortolife

Join our private FB group: Midlife Movement & Empowerment

Let’s pause, breathe, and thrive,

Amanda Curd

Anchor to Life Pilates & Nutrition