March is Women’s History Month, a time to celebrate the leadership and influence of women in many fields, including health and fitness. In Macon, women help empower people not only physically, but also mentally and emotionally. As a nurse practitioner, I often remind patients that movement is one of the most powerful tools we have to support long-term health. This month, I reached out to several women in the fitness community to share advice that anyone can apply to living a healthier lifestyle.
This week’s spotlight is Anna Verdo Cobo, a personal trainer at D1 Training Macon, a gym known for its structured training and strong sense of community. At D1 Training Macon, he works with individuals of all fitness levels, helping members build strength through structured training and a supportive training environment. Vardu Kubo believes that one of the most important habits people can incorporate into their daily lives for long-term health is consistent strength training. “Strength training two to three days a week supports long-term health,” she said. “The Centers for Disease Control and Prevention recommends that adults perform muscle-strengthening activities at least two days per week.”
In addition to building muscle, resistance training also supports bone density, metabolic health and physical activity. Research also suggests that it can improve mental health and sleep quality. It forms an important part of overall health. Verdo Kubo said one of the most common misconceptions he hears, especially from women, is the fear that lifting weights will lead to more muscle growth.
“Many women avoid lifting weights because they’re worried about gaining weight,” she said. “Scientific evidence does not support this concern for most women. Strength training helps reduce body fat and increase muscle strength.”
Instead of avoiding weights, he encourages people to look at strength training as a tool that supports posture, injury prevention and long-term health.
Starting small
For those who feel intimidated about starting a fitness journey, Vardo Kubo stressed that the first step doesn’t have to be complicated.
“Start with ten minutes of movement,” she said. “Go for a walk, try a few bodyweight exercises or consider joining a regular training environment where there is coaching and support.”
Even small increases in performance can make a meaningful difference. Health organizations around the world emphasize that any movement is better than nothing, and small steps often lead to lasting habits. However, for Anna, strength is more than physical fitness.
“Strength means discipline and self-respect,” she said. “Many women enter the gym unsure of their ability, but over time they build confidence through repeated efforts.”
Regular exercise has also been linked to improved self-esteem and reduced symptoms of anxiety and depression, reinforcing the strong link between physical and mental health.
Reflecting on his journey, Vardu Kobo said one lesson stands out above the rest.
“Progress depends on consistency. Motivation changes day by day, but discipline produces results,” she said.
Her message to anyone considering starting a fitness routine is simple but powerful: “The hardest step in fitness is deciding to start.” Sometimes the road to good health starts with something small. It could be a short walk, a new habit or simply a decision to invest in yourself. As Anna puts it, “Going from the couch to the gym starts with a decision, a new habit.” During Women’s History Month, it’s inspiring to see women like Anna helping others find their strength. And as he reminds us, the most important step is simply deciding to start.
Joy King, DNP, MBA, APRN, NP-C, FAIHM, serves as president of the Georgia Nurses Association.
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