{"id":77875,"date":"2025-12-18T10:52:21","date_gmt":"2025-12-18T15:52:21","guid":{"rendered":"https:\/\/bgodinspired.com\/index.php\/bgodinspired-news\/bgodinspired-health-news\/powerlifting-doctor-shares-2-exercises-to-build-muscle-for-longevity\/"},"modified":"2025-12-18T10:52:21","modified_gmt":"2025-12-18T15:52:21","slug":"powerlifting-doctor-shares-2-exercises-to-build-muscle-for-longevity","status":"publish","type":"post","link":"https:\/\/bgodinspired.com\/index.php\/bgodinspired-news\/bgodinspired-health-news\/powerlifting-doctor-shares-2-exercises-to-build-muscle-for-longevity\/","title":{"rendered":"Powerlifting Doctor Shares 2 Exercises to Build Muscle for Longevity"},"content":{"rendered":"
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Title: Transforming Lives Through Strength: How Dr. Shernan Holtan Uses Weightlifting to Enhance Recovery and Well-Being<\/strong><\/p>\n

When Dr. Shernan Holtan, a dedicated oncologist, began lifting weights in 2013, she was simply seeking some personal time amidst a demanding career and family life. What she discovered, however, was not just a new habit but a powerful tool for both her own well-being and her patients\u2019 recovery.<\/p>\n

Holtan, who leads the blood and marrow transplant program at Roswell Park Comprehensive Cancer Center in Buffalo, New York, initially hired a personal trainer to help rejuvenate her energy. She reports remarkable improvements in both her physical health and mental outlook, stating, \u201cAll the energy you put in, you get back manyfold more through the metabolic and mental benefits of exercise."<\/p>\n

Transitioning from personal growth to patient care, Holtan began implementing personalized exercise plans into the treatment regimen for her patients\u2014mostly those recovering from intense chemotherapy and stem cell transplants. The outcomes were notable; patients who embraced Holtan’s exercise recommendations returned home weeks earlier than anticipated. \u201cExercise can give you a renewed sense of strength and hope,\u201d she emphasizes, highlighting its importance not just in physical recovery, but in mental resilience. <\/p>\n

As Holtan honed her own fitness, she herself became a record-setting powerlifter, achieving an impressive squat of 308.6 pounds\u2014earning her the top national rank for her age group in 2019. Now at 49, she can easily manage 225 pounds in squats, 250 in deadlifts, and even run several miles, something she once thought beyond her reach.<\/p>\n

Incorporating strength training and cardio into one’s routine is not just about physical fitness but can echo deeper biblical principles of stewardship over our bodies. The Apostle Paul wrote in 1 Corinthians 6:19-20, \u201cDo you not know that your bodies are temples of the Holy Spirit… Therefore honor God with your bodies.\u201d By investing in her own health and encouraging her patients to do the same, Holtan reflects a profound stewardship; a commitment not only to self-care but to serving others in their times of need.<\/p>\n

Her weekly regimen consists of a balanced mix of strength training, CrossFit, and running, reflecting the holistic approach she applies in both her personal life and in caring for her patients. "Squats and deadlifts are king; they build full-body strength," she asserts, guiding others to appreciate the benefits of a well-rounded fitness regime.<\/p>\n

Holtan emphasizes starting small, especially for patients in recovery. "Let\u2019s start with where you\u2019re at today. Major gains can be made over time with consistency," she remarks, showcasing a compassionate understanding of the struggles faced by those she helps.<\/p>\n

It’s vital to note that while strength training is crucial, it should complement cardiovascular activities to optimize health outcomes. Holtan’s own adjustment to include activities like running and hiking enriched her life and provided a greater sense of joy and motivation. <\/p>\n

As she says, \u201cThe main motivator, honestly, is I feel better today.\u201d <\/p>\n

In essence, the journey of Dr. Holtan serves as a poignant reminder that caring for our physical bodies can deeply impact our mental and spiritual well-being. The combination of strength and resilience she fosters in herself and her patients mirrors the scriptural call to live fully and abundantly.<\/p>\n

So, as you consider your own health and wellness, reflect on the biblical principle of stewardship. How are you honoring your own body and the body of Christ through your actions? <\/p>\n

Let Dr. Holtan’s journey encourage you to embrace both physical and spiritual health, knowing that each step you take in caring for yourself not only strengthens you but can also uplift those around you. Remember, as it says in Philippians 4:13, \u201cI can do all things through Him who strengthens me.\u201d What challenges can you tackle today?<\/p>\n

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Title: Transforming Lives Through Strength: How Dr. Shernan Holtan Uses Weightlifting to Enhance Recovery and Well-Being When Dr. Shernan Holtan, a dedicated oncologist, began lifting weights in 2013, she was simply seeking some personal time amidst a demanding career and family life. What she discovered, however, was not just a new habit but a powerful […]<\/p>\n","protected":false},"author":1,"featured_media":77876,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[5224],"tags":[3591],"class_list":["post-77875","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bgodinspired-health-news","tag-bgodinspired-news"],"_links":{"self":[{"href":"https:\/\/bgodinspired.com\/index.php\/wp-json\/wp\/v2\/posts\/77875","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/bgodinspired.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bgodinspired.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bgodinspired.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bgodinspired.com\/index.php\/wp-json\/wp\/v2\/comments?post=77875"}],"version-history":[{"count":0,"href":"https:\/\/bgodinspired.com\/index.php\/wp-json\/wp\/v2\/posts\/77875\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bgodinspired.com\/index.php\/wp-json\/wp\/v2\/media\/77876"}],"wp:attachment":[{"href":"https:\/\/bgodinspired.com\/index.php\/wp-json\/wp\/v2\/media?parent=77875"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bgodinspired.com\/index.php\/wp-json\/wp\/v2\/categories?post=77875"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bgodinspired.com\/index.php\/wp-json\/wp\/v2\/tags?post=77875"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}