Why Intention Beats Speed Every Time
When introducing new Mojo friends to our class, it’s common to hear explanations as to why someone might modify or move differently:
“I have knee issues, so I can’t do…”
“I have lung limitations, so I may need to…”
“I’m not really a dancer…”
“Sorry, I’m still learning the moves.”
Almost always, they’re accompanied by an apology, as if something needs to be explained.
So here’s my gentle ask.
Please be as kind to yourself as you would be to your best friend.
If a friend walked into class, listened to their body, tried something new, and kept moving, you wouldn’t expect an apology.
That same rule applies here.
Learning, modifying, and challenging yourself reflect resilience, tenacity, and intelligence. They are not shortcomings.
If you showed up and gave it a go, you’re doing this right.
And yes – you’re a badass.
Intensity Isn’t About Speed or Airtime
One of the biggest misnomers in fitness is the idea that the bounciest person in the room is getting the best workout.
Intensity isn’t defined by speed, jumping, or how often our feet leave the floor. It comes from how much muscle we recruit, how intentionally we move, and how well strength and cardio work together.
At Mojo, the goal isn’t nonstop cardio for the entire class. In fact, staying in cardio-only mode can work against metabolic goals, especially as we age.
We build metabolism when we:
use our body as a weight machine
engage large muscle groups
coordinate upper and lower body
shift intensity instead of staying in one gear
That’s why you’ll see grounded strength work, slower squats with control, marching with purpose, and strong pulling and punching movements layered with higher-energy sections when they serve us.
Dropping the hop doesn’t mean doing less.
Often, it lets us do the work more effectively.
Less Noodle, More Power
If your arms ever feel a little… noodly – flapping around without much purpose – you’re not doing anything wrong. It just means the movement hasn’t fully connected yet.
Try this: lightly squeeze the core and imagine your arms are plugged into it.
When the center turns on, the arms stop flapping and start working. Punches, pulls, and reaches feel stronger, more intentional, and far more effective.
Same choreography.
Less noodle.
More power.
Every Move Has a Power Setting
Every move we do has the potential to be powerful.
Knowing the move is step one.
Building muscle comes from how intentionally you do it.
Engage the core, slow it down a touch, and pull, punch, kick, and resist gravity. Ask more muscles to show up instead of letting momentum do the work.
Even a little extra intention turns a familiar move into real strength work.
That’s how choreography becomes training.
Jumping Is Valuable, Just Not Required All the Time
Jumping is good for us. It supports bone health, raises intensity quickly, and challenges power and coordination. We absolutely include it at Mojo.
But jumping is one tool among many.
There are lots of ways to:
load the bones
elevate heart rate
build strength
What works best depends on your body history, your rhythms, and your goals. There’s no single right way that fits everyone, every day.
Think of Mojo As An Orchestra, Not a Solo Performance…
Jumping and bouncing are the percussion. They’re energizing and powerful. But percussion alone doesn’t make the music.
We also need:
grounded strength
layered movement
changes in tempo
focus and intention
No one instrument plays at full volume the entire time. And no single part carries the whole piece.
When someone slows down, modifies, or focuses on control instead of speed, they aren’t stepping out of the music. They’re adding depth.
That depth is what makes the journey more nuanced — and the work more sustainable.
Choreography: The Point You’re Missing (In a Good Way)
Getting frustrated because you don’t know the moves right away is misplaced effort.
You wouldn’t expect to be fluent in a new language the first time you hear it spoken.
Learning choreography in real time works the same way. It’s an acquired skill that supports:
focus
adaptability
quick decision-making
brain health
When you’re figuring it out, your brain is doing real work:
processing patterns
coordinating timing and balance
adjusting in real time
If it were easy, your brain wouldn’t benefit as much.
So if you’re thinking, adjusting, and missing a step here and there, you’re not behind.
You’re training.
Learning the Moves? Stay Light on Your Feet
If you’re learning new choreography or feeling a step behind, here’s a helpful cue:
Stay light on your feet, like a boxer in the ring.
Light, rhythmic movement:
keeps energy and blood flow moving
helps maintain heart rate while your brain is learning
reduces tension and over-gripping
Marching, shifting, or softly bouncing helps new patterns click, all at your own pace.
No rushing required.
Learning and focusing aren’t breaks from the workout. They’re part of it.
Leave the Scorecards at the Door
Last week, a new Mojo friend shared a sentiment that stuck with me:
“I have an intense job, and I’m consciously looking to add more joy to my life this year. It was nice to see that you don’t feel that level of competition you feel in most exercise classes.”
Music to my ears.
Some people thrive on external competition, and that can be motivating. At Mojo, music is our coach, and the only competition that matters is our personal goals. No keeping up needed. We’re each on our own journeys.
The beauty of our community is that we all bring different histories, rhythms, and goals.
Intensity isn’t one-size-fits-all.
Modification is smart.
Learning is part of the process.
As long as we keep challenging ourselves and making incremental progress, we’re good to go.
There’s no single way to do this right.
The goal isn’t to be the fastest, the bounciest, or the most coordinated person in the room.
The goal is to build strength, metabolism, confidence, and longevity — together.
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