Transformation Tuesday

Happy Tuesday and welcome to my new “Transformation Tuesday” email newsletter series.

Every Tuesday, I will discuss topics related to Body Transformation and Body Recomposition.

I have a class of women at my gym Heavy Weights doing our Strong Her in 42 program and it’s starting Monday for WWLW online.

So I figured it would be a good time to talk Body Transformations.

But First A Little Story

I rarely talk about body transformation or fat loss, even though I have coached thousands of women at all levels of body transformation, including fat loss, bikini, fitness, and figure competitions. (I’ve even competed in bodybuilding four times myself!)

Why don’t I talk much about fat loss and body transformations?

There are a few reasons, which I may share in a future email. While I prefer discussing strength training and lifting weights for women, when it comes to body transformations and fat loss, my programs, coaching, and advice yield amazing results. More on that in a future email.

Let’s Talk Training & Body Transformations

In this email, I will cover the simple, basic training philosophy for fat loss, overall health, and body transformation.

No Secrets Here

There are no hidden tips and tricks—just proven methods that work well when done consistently. To get results, you must put in the work. Often, women are willing to work hard but focus on the wrong things. Let me break it down for you.

The Power of 3 & 9

The numbers 3 and 9 are powerful for many reasons. In training, here’s what I recommend (and what I do):

- 3+ Weight Training Sessions a week

- 3 Sprint/HIIT Cardio Sessions a week

- 3 Long Duration Walks/Hikes a week

This basic program structure covers everything you need.

- 3 Weight Training Sessions: Full-body workouts for 30-60 minutes

- 3 HIIT Sessions: 8-20 minutes (I do hill sprints and kettlebell swings)

- 3 Walks or Hikes: 30 minutes or more

Personal Example:

Here’s what I do:

- I lift weights 3+ times a week (Monday, Wednesday, Friday) (I also add in some short full body kettlebell workouts)

- I run sprints for 6-12 minutes, 3 times a week

- I walk/hike with my Shepherds 3 times a week for 30-90 minutes

Simple but Not Easy

This combination of 3’s (which totals 9) provides everything you need for fat loss, body transformation, building lean muscle, and, most importantly, your health.

I hope this email helps you.

Stay tuned for more “Transformation Tuesday” emails.

Learn More About Strong Her in 42

If you want to learn more about my programs and check out my Strong Her in 42 Program starting Monday, please read below.

Have a strong week.

Coach Rob

At my gym, Heavy Weights, I have 10 women who have joined our Strong Her in 42 Challenge this past Monday. I can’t wait to teach them, help them, and give them amazing results. Our private group has been on fire with goals, questions, posts etc. It’s awesome.

Would you like an awesome challenge to help you build lean muscle, get stronger, lose body fat and inches, and feel amazing doing it?

Check out my Strong Her in 42 Program. It has everything you need for training, nutrition, goal setting, supplements, and more.

Sign Up Now and Save!

Join Strong Her in 42 now or before Friday at 12 AM CST and save $50!

WWLW App Subscribers: There is no extra cost for you to join the program—it’s included in the WWLW App! If you aren’t using our WWLW App you can sign up HERE and join our Strong Her in 42 challenge and use our program in the App!

WWLW App Subscribers get access to ALL of our challenges at no extra cost :).

Check out some of our Strong Her in 42 results!