Mena’s story is a powerful reminder that growth doesn’t have an expiration date.
What began as a personal journey to build strength in her 30s became a lifelong mission — empowering others, building community, and creating spaces where people feel supported, seen, and capable of more than they imagined. From opening Evoke Fitness to founding Evoke Warriors, her impact has reached far beyond the gym, touching lives throughout Reno and beyond.
The 40 Over 40 project exists to celebrate women like Mena — women who continue to evolve, lead, and give back in meaningful ways. Her journey shows that some of the most transformative chapters of life begin well after 40. ✨
Mena Minute: Biceps That Grow 💪🏾
Want stronger, fuller biceps? Stop swinging the weight and start training with intention. Here are 3 of my favorite bicep builders:
1️⃣ Seated Isolation Curls
Elbow pressed into your knee for support.
Start from a FULL stretch at the bottom and curl all the way up.
✔️ Fully extend at the bottom
✔️ Control the weight the entire time
✔️ No swinging
✔️ Aim for failure around 7–8 quality reps
Slow and controlled wins every time.
2️⃣ Standing Bicep Curls
Stand tall. Chest up. Core tight.
✔️ Keep shoulders back
✔️ Control the curl through FULL range of motion
✔️ Don’t shorten the movement
✔️ Avoid using momentum to throw the weight up
Your muscles should do the work , not your lower back.
3️⃣ Cable Curls
Face away from the cable machine for constant tension.
✔️ Curl slowly toward your shoulders
✔️ Lower slowly all the way down
✔️ Let the arms move slightly behind the body for a deeper stretch
Remember: YOU control the weight. Don’t let the weight control you.
🔥 Train hard.
🔥 Focus on form.
🔥 Go to failure. That’s where the magic happens.
#MenaMinute #BicepsWorkout #ArmDay #StrengthTraining #WomenWhoLift
Girls weekend ✔️. Nothing like spending time with your girl friends to fill the soul! Happiest of birthdays @2sweeet1 You are loved! #girlsweekend #DBALB
Today’s Mena Minute is all things Fueling Your Strength 💪🏾
If you’re showing up to strength train without eating, you’re leaving results on the table.
Your body needs fuel to perform, protect muscle, and recover properly, especially if your goal is fat loss and muscle retention. Training fasted can lead to low energy, decreased strength, and even muscle breakdown… the opposite of what we want.
Even something small makes a difference:
* A protein shake
* Half a banana and a few almonds
* Greek yogurt
* Rice cake with peanut butter
Think of it this way:
Food is not the enemy, it’s your advantage, your power source!
You don’t need a full meal, but you do need something to give your body the energy to push, lift, and get stronger. #MenaMinute #EvokeFitness #FuelYourBody #FitTip #EatToFuel
MENA MINUTE: GLUTE FORM CHECK 🍑
1. Weighted Hip Thrust
Full range of motion, every rep.
Explode the weight up, then control it down slow.
At the top, pause and squeeze your glutes hard, that’s where the work is.
No short, sloppy reps. If you’re not locking out fully, you’re leaving results on the table.
2. Hip Sled Kickbacks
Your base leg is everything, plant your foot, slight toe forward, sit into your heel.
The working leg drives through the heel, kicking back slow and controlled.
Go as far back as you can without arching your lower back.
Control the return, don’t let the weight pull you in.
3. Reverse Lunges
All your weight stays in the front heel.
Step back and drop your back knee straight down, aiming for about an inch from the floor.
Keep your chest tall and don’t let that front knee shoot past your toes.
This isn’t a stretch, it’s a controlled bend and drive back up through the glute.
✔️Reminder:
Warm up properly, then progressively overload.
And don’t forget…
Go to failure. That’s where the magic happens. Keep it high and tight ladies! #menaminute #legday #evokefitness #glutes #bootybymena
