A health newsletter for adults over 60 who want to live fully, stay engaged in life, and continue doing what they love!

Can You Strengthen Your Brain?

A common question I hear is: “Isn't cognitive decline just part of getting older?”

Here’s the honest answer: Some slowing is normal.

But significant decline is not inevitable — and many risk factors are modifiable.

The brain is not fixed. It remains adaptable throughout life.

This ability is called neuroplasticity — the brain’s capacity to form new connections in response to challenge.

Research published in Proceedings of the National Academy of Sciences (Erickson et al., 2011) showed that older adults who engaged in regular aerobic exercise actually increased hippocampal volume — an area critical for memory. That’s not just maintaining function — that’s structural change.

Other studies have shown that combining physical activity with cognitive challenge produces even greater benefits than either alone.

In simple terms:

• Movement helps the brain.
• Thinking helps the brain.
• Moving while thinking helps it even more.

Why Combined Training Matters

When you balance while counting backward…

When you step in patterns while responding to cues…

When you coordinate movement with attention…

You activate multiple brain networks at the same time.

This strengthens communication between regions responsible for:

• Memory
• Reaction time
• Processing speed
• Executive function
• Balance and fall prevention

That combination builds resilience. And resilience is what we’re after.

Pictured above is Shirley doing a neuromotor activity with interactive lights. 

What This Looks Like Practically

In the picture above we are using interactive lights for a brain & body (nueromotor) activity. However, you don’t need complicated equipment to engage in neuromotor training.

You also don’t need to “train your brain” for hours.

Short, intentional bouts of combined movement and cognitive engagement — done consistently — are powerful.

This is why I incorporate neuromotor training into my work. These exercises blend strength, coordination, attention, and balance. They can be done in person or through our guided app program at home.

Many are partner-based, which adds another protective factor: social connection.

They’re structured.
They’re progressive.
And yes — they’re even fun.

Below I've included a video from our StrongWON app demonstrating a partner neuromotor exercise.  (Special thanks to my awesome parents for being the talent behind this activity).  

The main goal with neuromotor training isn’t to avoid aging. It’s to actively stimulate the brain instead of letting it go unstimulated.

Small, consistent challenges build cognitive reserve over time.

And that’s something you can start today.

Have a Wonderful Weekend!

Kristen Nielsen

Flourless Black Bean Brownies

No Refined Sugar | High Fiber | Brain-Friendly

I know this might sound crazy, but these brownies are actually amazing!  They are a perfect alternative if you are craving something sweet, but want to make a healthier choice that doesn't spike your blood sugar. They whole-heartedly won my husband's stamp of approval! 

Ingredients

• 1 (15 oz) can black beans, rinsed and drained very well
• 2 large eggs
• ¼ cup melted coconut oil or avocado oil
• ⅓ cup unsweetened cocoa powder
• ⅓–½ cup monk fruit baking blend (1:1 sugar substitute)*
  OR use stevia/monk fruit extract according to your brand’s conversion chart
• 1 teaspoon vanilla extract
• ½ teaspoon baking powder
• Pinch sea salt
• ¼ cup dark chocolate chips (85% cacao preferred, optional)

Instructions

1. Preheat oven to 350°F. Line an 8x8 pan with parchment paper.
2. Blend all ingredients (except chocolate chips) in a food processor until completely smooth.
3. Stir in chocolate chips if using.
4. Spread evenly in pan.
5. Bake 18–22 minutes. Center should be set but slightly soft.
6. Cool fully before slicing (this improves texture).

Why This Recipe Fits Brain & Metabolic Health

Stable blood sugar supports steady energy and may reduce long-term metabolic stress — which is closely tied to cognitive health. Including protein, fiber, and swapping refined sugar for lower-glycemic alternatives is a small change that can make a meaningful difference over time.

*Important Sweetener Note 

Most monk fruit products are a 1:1 baking blend (monk fruit + erythritol), which can replace sugar cup-for-cup. If using that type, ⅓–½ cup works well depending on how sweet you like your brownies.

If using pure monk fruit or pure stevia extract, you’ll need only a small amount (often measured in teaspoons). Always follow your brand’s conversion guide.

Start Your Freedom Journey

Want to strengthen your body, sharpen your brain, and improve your balance?

TogetherWON offers personalized, in-home fitness training tailored to your unique needs.

Call today to schedule your FREE consultation and Body-Brain-Balance Baseline:  719-286-9450

Caregivers

Are you caring for a loved-one?  Click below to learn how we can support you:

Email: Kristen@TogetherWon.com

Phone: 719-243-2877

Website: www.TogetherWon.com

Caregiver Program:  www.Strong.TogetherWon.com