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transformation challenge


MELTDOWN Personal Trainer Tip - "Capitalizing On Gains: Test Your Strength" by Cody Richardson

Welcome to the second installment of my ‘HEAT Transformation Challenge’ blog. In my first blog post I encouraged you all to structure your workouts with hypertrophy as your primary goal. And let me say, I’ve seen some gains around the camp floor. Kudos to each of you for your dedication and hard work; we as coaches have noticed! Now, let’s look at how best we can finish this challenge. It’s time for some good old-fashioned strength training.     


Strength training is a broad term that simply means performing exercises that will produce strength adaptations in an athlete. These adaptations include greater motor-unit recruitment, improved synchronicity amongst motor units, and greater signal intensity within motor units. That’s a fancy way of saying that you’re lifts are going to involve more muscle, feel more controlled, and move faster than ever before.     

In the world of exercise science, strength refers to the amount of weight an individual can move one time. That means your routine’s about to get heavy AF. The typical strength ‘work zone’ will be between 2 and 6 reps in a set. Weights that are light enough for an individual to perform more than 6 repetitions with good form will simply not induce, to a great extent, the previously mentioned neural adaptations that you’ll want from your routine.     


“Cody, if strength refers to the weight that you can lift one time with good form then why did you say that I should perform between 2-6 reps of that exercise? Shouldn’t I just do one heavy lift?” You sure can, if you want to spend one week recovering from a maximal Deadlift. Remember, you’re lifting a weight that requires more muscular involvement than you’ve ever done before. This generally means that you’re going to be wiped-out after your workout. And what, my friends, do we do when we’re spent from a heavy day of training? We REST!     

Even more important now than in your hypertrophy phase is your recovery strategy. Long after your muscles are no longer sore, your neurological system will still be fatigued to a decent extent. This means that you may only work out 2-3 times per week due to said recovery demands. If you think that you can lift heavy 5 days per week, you’re either a professional athlete or you’re not lifting heavy enough.     


“OK Cody. Heavy weights it is! Anything else I should know heading into the last weeks of the challenge?” Yes! The ‘progressive overload’ principle still applies, so start figuring out now what you can lift only 5 or 6 times with good form then progress down to 2 or 1 rep by the last week of the challenge. If you’re unfamiliar with the principle of ‘progressive overload,’ wander back to my first blog post regarding hypertrophy. You’ll find a (hopefully) helpful definition of this crucial training principle.

Well, that’s it folks. Again, I’m incredibly proud of each of you for sticking to your goals and testing your limits. You’re discovering parts of your character that you likely never knew existed. And this is only the beginning! I look forward to seeing you all flexin’ in camps.



The HEAT MELTDOWN 90 Day Transformation Challenge!

The HEAT MELTDOWN 90 Day Challenge!!!

HEAT member Jenny Caputo

HEAT member Jenny Caputo

It's that time of year again!!  The time when we are all ready to make BIG changes and transform into the best version of ourselves possible. And, this year, HEAT is going to give you a little motivation to do just that…. actually, we’ll be giving you A LOT of motivation with a 90 day challenge and a prize pack valued at over $1,100!

We have put together one Grand Prize sponsored by Kara Marie Boudoir, Outdoor Voices, Path Salon, Sway, and Rollertek, all to go to the ONE grand prize winner that undergoes the most amazing 90 DAY TRANSFORMATION!

How do I win?
We'll be looking for an overall body composition transformation, which will be measured by weight and body fat percentage, and seen through "before and after" photos.

Who can enter?
Anyone that trains here at HEAT! Whether with a personal trainer, or taking bootcamps, you just need to workout here during the 90 day period.

How do I enter?
1) Email your before pics to on February 1st. Front, back, and side profile. These shots need to be full body, with a light wall in the background, and you'll want to wear as little form fitting clothing as you are comfortable in. These pics can be taken at home, or you can have one of us at HEAT take them for you. They will not be used in any public form without your direct consent.

2) Come to the HEAT studio Saturday, Feb. 4th, from 8 am to 12 pm to have your weight and body fat percentage measured.

3) Work your hardest to change your body composition during February, March, and April.

4) Come back to the HEAT studio on Saturday, April 29th, from 8 am to 12 pm to have your weight body fat percentage re-measured.

5) Email your after pics, same as the before, to, and tell us how you transformed by April 30th.

Judging will be done by your very own HEAT staff. Team HEAT is going to take into consideration how much you have changed your body composition, and the difference in your "before and after" pics.

This HEAT MELTDOWN Challenge is the perfect way to stay motivated through the early part of this year... and the Grand Prize ain't too shabby neither!

Here are some samples of the 3 shots you'll need to send in for your "before and afters". (These are Tanya's after pics. 😉 )