Antu·Mar
Journal + Resources

What I want you to understand between sessions.

This is where I share the explanations, practices, research, and recommendations I find myself returning to with clients. You will find writing about strength, hormones, pain, fascia, the nervous system, recovery, nourishment, and the daily decisions that shape how a body adapts over time. I will translate the science without flattening it — and tell you when the evidence is strong, when it is still developing, and when my guidance comes from clinical experience rather than certainty.

All Strength + Bone Hormonal Transition Pain + Adaptation Recovery + Sleep Feet + Movement Supplements + Resources From Alejandra
An organic still life — fresh herbs, a clay bowl, hand-spun textile.
Hormonal Transition

What estrogen actually does to muscle

Six minutes. The mechanism beneath every conversation about strength training in midlife.

Apr 2026

A long view — coastal Chilean landscape, sun low. Place as quiet character.
Strength + Bone

The bone-density crisis nobody is naming

Eight minutes. Why bone density loss accelerates after menopause — and what the load-bearing stimulus actually is.

Mar 2026

A quiet interior — natural materials, a journal open to a hand-drawn diagram.
From Alejandra

Why I don't program by week-of-cycle

Five minutes. A note on cycle-based training, what it gets right, and what I do differently.

Feb 2026

Detail shot — chalked hands, a barbell, morning light through a window.
Recovery + Sleep

Sleep is the load-bearing wall

Seven minutes. Why I treat sleep as architecture, not afterthought.

Feb 2026

Aging stone wall, weathered terracotta, the patina of time.
Strength + Bone

Strong at sixty: the actual prerequisites

Nine minutes. What the research shows about the women who arrive at sixty still moving — and what they did at forty.

Jan 2026

A close-up of a hand-loomed tapestry — natural fiber, layered earth tones, threads visibly worked together. Warm light, composed.
From Alejandra

The tapestry, applied to a body

Six minutes. The metaphor at the center of my work, and why it matters that you are the weaver.

Jan 2026

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