start in October

Wanna know how to get a new year’s resolution to stick?? Start in October.

Like - now :)

It's all too common for people to put off healthy habits until the new year, thinking "I'll get it together in January. I’ll wait to start working out regularly. I’ll allow myself to indulge around the holidays. Then I’ll change everything about myself and my lifestyle in the new year. I’ve never been able to do it before, but 2025 feels like my year!” 😂

Sorry my dear, but the likelihood of that panning out is low to quite low.

Don’t get me wrong, I’m all for enjoying yourself at parties and living your life . . . . that’s not what this is about. This is about not letting the last few months of the year take you down. If you’ve been reading along for a while, you know I’m not suggesting perfection. At all. I’m suggesting you get a head start on your fitness journey now. Don’t wait for January to start feeling better!

There are 12 weeks left in 2024. If you work out 3 days/week for the rest of the year, you’ll get 36 workouts in before January. Imagine how different the beginning of 2025 would feel for you! Taking action today, rather than waiting for a new year's resolution, is the best way to make real, lasting change.

Need some help getting started? Grab our New Member Special - 2 weeks of unlimited classes for $25!

let’s start 2025 feeling GOOD!

balancing HIIT, strength training, and cardio

This is a question that comes up a lot! How often should you be doing HIIT, strength training, and steady state cardio each week?

Let’s start by breaking down each modality.

HIIT - High Intensity Interval Training

HIIT is a method of training that alternates short periods of all-out intensity with longer periods of recovery. Think :20-:30 of an all out sprint followed by :60-:90 of rest.

HIIT has wonderful benefits if done in proper doses. For most people, 1-2 HIIT sessions per week is plenty. If the volume gets much higher than that, joints won’t be happy and the body can actually start to have a negative response.

Somewhere along the line people got obsessed with HIIT and feel they need to do it all the time. In fact, many group fitness studios only offer HIIT and want their members to train there 5 days/week! Aye aye aye.

Do I hate HIIT? No. (actually yes, personally I have to force myself to do it HA but that’s beside the point) I do hate to see people waste their precious training time on it when they could be getting better results elsewhere though.

Strength Training

Properly loaded and well-executed weight baring exercises are the preferred foundation of physical fitness. Not just for body builders, athletes, or meat heads - for everyone. Weights and reps will vary depending on the movement and fitness level of the individual, but muscles should be challenged to near failure (sometimes to actual failure) with adequate rest between sets.

So that group fitness class that involves 700 reps of random weighted exercises for an hour straight is not strength training. That’s cardio with weights, it’s not NEARLY as beneficial as true strength training, and it’s mislabeled. I’m sorry I said it!

When completed with good technique and full range of motion, strength training:

• Builds and maintains muscle, strength, and power

• Improves bone density

• Protects joints

• Supports fat loss

• Builds self confidence

• The list goes on . . . . .

We recommend at least 2 solid strength training workouts per week, with 3 being optimal.

Steady State Cardio

“Steady state” cardio refers to low/moderate intensity cardio at longer durations. This could be a 20-60 minute incline walk or elliptical sesh; or 2-5 minute intervals on a rower or bike at a moderate intensity level followed by a shorter rest. The idea is to keep your heart rate around 60-70% of your max. You should finish a steady state cardio workout with a nice sweat, slightly elevated heart rate, and an energy boost.

When done in the appropriate volume for one’s goals and fitness, steady state cardio can improve heart health, recovery, and cognition. 1-2 sessions per week works well for most people.

There ya have it. Hope you find this rundown helpful!

Ready to get the best results from your training program? Grab our New Member Special - 2 Weeks of Classes for $25!

Our weekly class schedule is set up so that you can get everything I mentioned above without having to think about it. Just show up and we’ll take care of the rest!

• Monday - Strength Training

• Tuesday - Steady State Cardio

• Wednesday - Strength Training

• Thursday - HIIT

• Friday - Strength Training

• Saturday - HIIT

• Sunday - Steady State Cardio

anti aging secret - MUSCLE!

Our society is obsessed with anti aging. We spend a lot of time, energy, and money trying to retain our youth. And no shame from me, I have a very regimented skincare routine myself!

But did you know that in addition to regular facials and $$$$ skincare products, muscle mass can also help you look and feel younger?! Here’s how:

Better Skin

Building muscle improves skin elasticity, structure, and dermal thickness (1), reducing the appearance of those fine lines and wrinkles we spend so much time worrying about. Building muscle mass reduces oxidative stress in the body, which causes physical signs of aging (2). More muscle = younger looking skin.

Body Composition (aka: look better naked)

Muscle mass gives us the strong, defined, “toned” look that many of us are after. Increased skeletal muscle mass improves insulin sensitivity and glucose uptake (3) as well, reducing risk of diabetes, inflammation, pain, and many other health issues that can cause people to look and feel older.

Mood and Energy Booster

There are many ways lifting weights will improve your mood, but I’ll leave you with two today:

• Better sleep! Resistance training has been proven to improve sleep quality and reduce anxiety and depression (4).

• This is a fun one: increased brain-derived neurotrophic factor (BDNF) (5).

WTF is BDNF and why does it matter? When BDF levels are high, learning new information is easier, memories are easily accessed, pain sensitivity is decreased, and anxiety and depression are massively reduced. The higher the better my friend!

There are so many benefits to strength training, many of which you’ve heard me talk about here before. And now we get to add anti aging to the list? If you haven’t gotten in the weight room yet, maybe this will be just the kick in the butt you need :)

Ready to start lifting? Join us! Grab our New Member Special - 2 Weeks of Classes for just $25!

I’ll workout when I have more free time.

I’ll get to the gym when:

• things slow down at work

• all my travel is done

• I have more free time

These are things I hear quite often. And I get it. Sometimes life is so crazy it’s really tough to squeeze in workouts. Exercising can feel like a luxury you just don’t have time for. One that you genuinely plan to tackle when life slows down.

But there’s two big reasons why this mindset won’t serve you well in the long run.

#1. You’re always going to be busy.

I don’t know a single human being that isn’t busy. Are some of us more busy than others? Do kids play a big role in time management and flexibility? Yes of course! But you my dear reader - you’re smart, successful, and always trying to get better. So I hate to break it to you, but you’re probably not going to get less busy 🤷‍♀️

#2. If you wait until you have free time to workout, you’ll stop as soon as life gets busy again.

It seems perfectly logical to wait until you have free time to start. But when do you consistently have free time? I’m guessing your answer is -rarely-

Learning to get your workouts in even when it’s hard will ensure you stick with it long term, not just when it’s convenient for your schedule.

Once you’re working out consistently for a few months, it will become part of your normal routine, your normal (BUSY) life. So as loco as it may sound, the ideal time to start is when you’re busy. Master the most challenging version first, then the rest will feel like cake.

Need some help getting started? Grab our New Member Special - 2 Weeks of Classes for $25! We’d love to workout with you.

RANDOM WORKOUTS VS. A TRAINING PROGRAM

While popping into random, spontaneous workouts can be entertaining; there’s no substitute for an intelligent training program. If you want to see results in the gym, sticking to a training program is crucial.

Structured Progression:

A smart training program is designed to provide a clear path of progression. It ensures that you’re gradually increasing the intensity of your workouts in a way that’s sustainable and safe. You should know what you’re working on and see improvements from the first week of a program vs. the last week.

Avoid Overtraining and Injury:

Randomly increasing your workout intensity or volume can lead to overtraining, which increases the risk of injury. A well-designed program includes planned rest and recovery, allowing your body the time it needs to repair and build strength. This balance helps you stay healthy and continue progressing without throwing your back out (or worse!)

Tracking Your Progress:

Any solid training program will require you to track your progress along the way. How will you know you’ve improved by the end if you don’t know where you started? Ya won’t. Recording your weights, reps, and how you feel over time will also help your trainer make necessary adjustments as you go.

Consistency and Discipline:

If you’ve ever read anything I’ve written, then you already know how imperative consistency and discipline are to success in the gym. You gotta show up even when you don’t want to sometimes, and on some days that takes serious discipline. It’s a lot easier to skip a workout when there’s not one scheduled. If you’re on a smart program, you know exactly what you’re supposed to do and when you’re supposed to do it.

I’m not saying there’s no room for a spontaneous, random workout from time to time if you enjoy it. If you want to get your cardio in through a trampoline class, a choreographed dance routine on a spin bike, or anything else you like - have at it! But when it comes to your strength training, you need to stick to a program if you want to see results. And you deserve results!

Ready to get on a smart training program? Grab our New Member Special - 2 Weeks of Classes for $25! Let us do the programming for you, we’re pretty darn good at it :)

HEALTH BENEFITS OF BEING JACKED

We're getting a little sciencey today!  

You've heard me talk about the general benefits of strength training before, and while those still hold true. . .  today I want to dive a little deeper.  

Research shows that muscle mass is positively associated with various health biomarkers and longevity. (1)  

One of the most obvious benefits of having muscle mass is protection against fragility.  As we age, injuries are much more difficult to recover from.  Most of us know someone that was never the same after they fell and broke their hip :(  Muscle mass serves as a protective barrier around your bones and joints, so the more you have the better your body will handle injuries as you age. (2)

If you're thinking, "Meg - I'm young!  This doesn't apply to me."  Well, you won't be a spring chicken forever and you don't have to be a grandparent to hurt yourself.  Develop your healthy, strong habits now and thank me later :)  

Research also shows that higher muscle mass is positively related to insulin sensitivity.   WTH does that mean and why should you care?  Generally speaking, if you are insulin sensitive, your body's cells are able to effectively use glucose as energy and lower your blood sugar to healthy levels after you eat.   If you are insulin resistant, it takes much more insulin to reduce your blood sugar after eating which can be very taxing on your body.  So taxing that it can lead to Type 2 Diabetes, inflammation, and other chronic illnesses.  (3) 

So in addition to the many strength training benefits you've heard before, now we can add living longer with lower risk of Type 2 Diabetes and other life-altering illnesses to the list.  

I don't know about you, but I'm trying to stay healthy as long as possible.  Life is hard enough without being chronically ill!  

Stay strong and live long my friend.

WHO IS HEAT FOR ANYWAY?

Have you been following along for a while but haven't made your way into the gym yet? Or maybe you have been, but it's been some time.

First of all, thank you for reading whether you come to the gym or not! 

Have you wondered who exactly Heat is for?  Our program is designed in a very thoughtful, intentional way.  One that will certainly appeal to some more than others.

Heat classes are well suited for those that:
- want to get stronger, leaner, and feel their best without beating up their bodies in the process
- enjoy socializing and having fun while they workout
- appreciate and welcome hands-on coaching

Heat classes probably aren't for you if:
- you don't think your workout was worth it unless you feel like death after
- you think you should be in constant motion for every minute of your workout because "rest is for the weak"
- you're against lifting heavy for fear of getting "bulky"

If you're looking for a well rounded program that will help you get stronger, leaner, more athletic, and stay injury-free along the way - I think you should give Heat a shot. If you prefer a gym where no one will speak to you, coaches couldn't care less if you're doing exercises correctly, and you leave feeling like you've been hit by a truck. . . . Heat is probably not for you.

What can I say? We're built different! And we're pretty proud of that :)

WILL LIFTING WEIGHTS MAKE ME BULKY?!

Are you worried that if you lift weights you'll get bulky?  This is a concern we hear a lot, mostly from the ladies. And while I don't want to discount your worries - you have every right to care about your appearance - I'm here to tell you that building large amounts of muscle is no easy task.

Have you ever met a body builder? Ask them if they bulked up when they started lifting and they'll likely spit their gallon-sized water in your face!

It takes YEARS of dedication to put on large amounts of muscle. We're talking a completely dialed in diet, consistent training for years (sometimes multiple times per day,) lifting very heavy weights, and sometimes even a little help in the testosterone department - as most women generally lack the testosterone levels needed for significant muscle mass gain.

My favorite analogy for this is: thinking you'll turn into a body builder from lifting weights is like thinking you'll turn into a Nascar racer from driving a car.

Unless you decide to dedicate your life to getting bulky, it's probably not going to happen my dear.

So let's ditch the baby dumbbells and excessive cardio, and start challenging ourselves on the weights! I think you'll find that the benefits of strength training far outweigh any worries of turning into the incredible hulk.

WHY FOLLOW A TRAINING PROGRAM?

In a world full of fitness opportunities, promises, and (mis)information, it's easy to see how people get confused and overwhelmed.  

Do this exercise and you'll look like me! Follow this diet and you'll lose 30 pounds in 30 days! Purchase my online workout program and your problems and belly fat will melt away! Sound familiar? With so many claims and options to try, it's really tough to know which route to go.

Even though trying something new, flashy, and different every day sounds entertaining. . . . it's not the best route to results. In fact, it may never lead to results at all for some people.

The best way to see results in the gym is to stick to a training program that focuses on the basics. Have you ever read a more BORING sentence? I nodded off while typing it.  But that my friend, is what works.

Think pull-ups, push-ups, deadlifts, squats, lunges. Focusing on good form and progressive overload - meaning that you're strategically increasing the intensity of the exercises through weight, reps, and tempo over the course of a program.

Getting to the gym consistently and following a program that makes sense is what gets results.  And that's what you're here for, right?!

ARE YOU TRAINING HARD ENOUGH?

Are you training hard enough during your workouts? The sad truth is. . . probably not.

Research consistently shows that the average gym goer drastically underestimates the weights they can lift. Or if you're like me. . . . sometimes you're just being lazy.

Much to my chagrin, under-doing it in the weight room can drastically decrease the results you'll see from strength training. Check out these tips to ensure you're challenging your muscles enough to maximize strength and muscle gains:

- at the end of the majority of your strength training sets, you should have no more than 1-3 reps left in the tank.

- the weights should noticeably slow down on the last few reps of your sets. If your reps are moving at the same speed on your first and last rep of a set - you're nowhere near failure. Time to go up in weight or reps!

Still not sure if you're pushing hard enough? Take a set all the way to failure from time to time and truly test your upper limits. 9 times out of 10 you'll be able to do more than you think!

WHY SORE MUSCLES AREN’T ALWAYS INDICATIVE OF A GOOD WORKOUT

Ever found yourself so sore the day after a workout that you wince at the mere thought of stairs or sitting down on the toilet?! Many of us have experienced this and thought - yes! that must have been a great workout! It's a common belief that muscle soreness is an indicator of a productive workout, but let's explore why that might not always be the case.

Soreness isn't always a reliable indicator of progress.

Soreness is more often a result of doing something your muscles aren't accustomed to rather than a clear measure of strength gains. That's why you get super sore after starting a new training program or getting back in the gym after a vacation. Your muscles just aren't used to it!

Too much soreness can lead to injury.

Pushing your body to the point of extreme soreness too frequently can actually be counterproductive. If your body feels like crap going into every workout, the likelihood of getting hurt goes way up. Overtraining can lead to injuries and burnout, hindering your long-term fitness success. 

Recovery and consistency matter more!

Instead of focusing solely on soreness, consider your overall progress and recovery. Have you been able to increase your weights over time? Has your form improved? Are you sleeping better? Do you have more energy throughout your day? 

These are the indicators of improvement in the gym. Consistency in your workouts, proper nutrition, and sufficient rest play a more substantial role in achieving your fitness goals than how sore you get.

While that feeling of soreness can feel rewarding and even addictive at times, remember it's not all that matters.  Not even close!  

WHY WOMEN SHOULD LIFT WEIGHTS

You've probably heard that the benefits of strength training in women are: to boost your metabolism and to loose weight . . . . . . . . 

While there is definitely some truth behind both of these, there are so many more benefits to women lifting weights.

More Energy

The stronger we get, the better we feel - mentally and physically.  When we feel good, we're able to accomplish so much more.  Our society is a demanding place.  We're all so incredibly busy with work, family, social activities, and lord knows what else - we really can't afford to feel like crap.  

Age More Gracefully

With the cosmetic industry as successful as it is today, we KNOW this is something y'all care about :) And so do we!  Building strong muscles and bones will allow you to continue doing the things you love without aches and pains, helping you feel younger for longer.  Who doesn't want that?!

Be Better at Life

Being strong makes everyday activities so much easier!  Things like: carrying your groceries, playing with your kids, lifting your suitcase into the overhead bin on an airplane, the list goes on.  Being able to accomplish these activities on your own is super empowering.

Take Care of Your Mental Health

There are so many more benefits to strength training, but these are a few to get your wheels turning. Dedicating time for yourself to workout is so important.  Seeing and feeling yourself improve in the gym is one of the absolute best self esteem boosters on the planet.  

The more strong, capable, happy women we have in this world - the better! New Member Special - 2 Weeks for $25!!

Happy Lifting!