Coach Leigh Watts LLC

Home
United States
Charlotte, NC
Coach Leigh Watts LLC

Specializing in customized personal training and nutrition plans. Providing each client with encouragement, accountability, and knowledge.

Certified Personal Trainer W.I.T.S
Certified Nutrition Coach PN1
Corrective Exercise Specialist NASM
Certified Senior Personal Trainer SFA
200 hr YTT

02/13/2026

Did you do your zone 2 workout yesterday? I hiked on Wednesday and I think it counts for both zones!!!

Today is another Norwegian workout (zone 5)!

To complete the Norwegian 4x4 workout:
Warm-up
Complete a low-intensity warm-up for 10 minutes. This could be a light jog and dynamic stretches.
Intervals
4 minutes each interval of a cardio exercise of choice, at 85-95% of your maximum heart rate. This could be running, swimming, rowing, cycling or high-intensity bodyweight exercises.
Active recovery
3 minutes rest of low-intensity activity like brisk walking or jogging, taking your heart rate down to 60-70% of your max heart rate.
Repeat
For a total of 4 high-intensity intervals and rests.
Cool down
Bring down your heart rate slowly, then stretch.

Let me know when you complete your workout and how it was!

02/12/2026

While VO2 max is often associated with high-intensity training, Zone 2 creates the essential metabolic and cardiovascular adaptations needed to support and improve maximum oxygen consumption over time.

So just like Monday's assignment - Choose your preferred cardio activity such as walking, jogging, cycling, swimming or rowing.

Complete 10-30 minutes of activity maintaining a heart rate within the zone 2 range (60-70% of your max heart rate).

Comment below when you complete today's cardio.

02/10/2026

One of the best ways to improve your VO2 max is to incorporate HIIT - high intensity interval training - specifically the Norwegian 4x4 workout.

The Norwegian 4x4 workout is a cardio workout, which includes 4 sets of 4-minute intervals where you push yourself to 85-95% of your maximum heart rate.

To complete the Norwegian 4x4 workout:

Warm-up
Complete a low-intensity warm-up for 10 minutes. This could be a light jog and dynamic stretches.

Intervals
4 minutes each interval of a cardio exercise of choice, at 85-95% of your maximum heart rate. This could be running, swimming, rowing, cycling or high-intensity bodyweight exercises.

Active recovery
3 minutes rest of low-intensity activity like brisk walking or jogging, taking your heart rate down to 60-70% of your max heart rate.

Repeat
For a total of 4 high-intensity intervals and rests.

Cool down
Bring down your heart rate slowly, then stretch.

Let me know when you complete your workout and how it was!

02/09/2026

Now that you have determined your VO2 max baseline, lets spend the next 3 weeks improving it!

Today's assignment
Choose your preferred cardio activity such as walking, jogging, cycling, swimming or rowing. Complete 10-30 minutes of activity maintaining a heart rate within the zone 2 range (60-70% of your max heart rate).

220-age=max heart rate

Comment below when you complete today's cardio.

02/05/2026

Did you test your VO2 yet? If not, go back to yesterday's video to see how to do this and let me know what you get! Next week, I will give you specific workouts to complete to help improve your VO2 so follow along.

VO2 is a key marker of cardio fitness and longevity and generally declines by about 10% per decade (a rate that may increase post-menopause due to declining estrogen levels especially if you are sedentary) Cardiovascular disease is the leading cause of death for women over 40 which is why increasing our VO2 is soooo important.

02/04/2026

Leigh Floyd Watts

02/03/2026

VO2 max is one of the strongest predictors of longevity. But what is it?

VO2 max is the maximum volume (V) of oxygen (O2) your body can process. A VO2 max score is a little like horsepower in a car—it's a measure of the capacity your body (engine) has to use oxygen when exercising. If you have a high VO2 max, you have a big engine.

Knowing your current VO2 max is key to understanding and improving your fitness. It serves as a baseline measurement of your fitness level today, and it can inform your training to improve your VO2 max readings in the future. You won't automatically run, ride or ski faster if you increase your VO2 max. But raising your score will make it easier to go faster and to sustain a given pace in any aerobic activity you do.

Make sure to come back to learn more about VO2 max and how we will determine your baseline.

For today, let me know what kind of movement you did! Strength training, cardio, walking, yoga, etc?

02/02/2026

February is all about love - and this year, I want you to love your heart in a way that truly matters.

This month isn't about doing more cardio - its about training your heart to support your life.

Let's start Day 1 with some steady state cardio. Option ideas are a brisk walk, incline treadmill or easy cycling/rowing. Aim for 20 minutes at a conversational pace. If you can talk in full sentences, you are doing it right!

Comment below to let me know you completed it!

01/29/2026

Cardio isn’t about calories.
It’s about capacity.
Your ability to walk, climb stairs, recover, travel, and live independently is directly tied to your heart health — and that’s why February’s challenge is all about training smarter.

StrongHer, StrongHeart

Inside this challenge, you’ll:
Learn what VO₂ max really means
Establish a personal cardio baseline
Improve cardiovascular fitness safely
Understand how heart health fits into long-term strength & longevity

This challenge is a perfect introduction to my StrongHer for Life coaching philosophy — training now for the last 10 years of your life.

Starts February 2nd
Beginner-friendly and supportive

Click link in the comments to sign up!

01/28/2026

February is about love —
and this year, I want you to love your heart on purpose ❤️

StrongHer, StrongHeart

A February cardio & heart-health challenge focused on longevity, not burnout.

Because loving yourself isn’t flowers and chocolate —
it’s taking care of the body that carries you through life.

Challenge begins February 2nd
Open to all fitness levels

Click link in comments to sign up!

01/27/2026

💗 Your heart health today determines your independence tomorrow. 💗

Most women think about heart health only when something goes wrong.
But the truth is — cardiovascular fitness is one of the strongest predictors of longevity, especially as we age.

That’s why I’m hosting a February challenge called:

StrongHer, StrongHeart

We’ll establish a simple cardio baseline, train with intention all month, and connect heart health directly to living StrongHer for Life.

Starts February 2nd
All fitness levels welcome
Click link in comment to sign up!

01/22/2026

🫧 Today’s CGM Insight

Carbohydrates alone aren’t the issue — it’s often how they’re eaten.

Carbs eaten by themselves can digest quickly and raise glucose faster.

Carbs paired with:
✔️ protein
✔️ fiber
✔️ healthy fats

tend to digest more slowly and lead to a smoother rise.

Examples:
• fruit + Greek yogurt
• rice + chicken + vegetables
• toast + eggs + avocado
• oatmeal + protein + seeds

The goal isn’t avoiding carbs — it’s supporting how your body processes them.

Address

Charlotte, NC

Telephone

+17046545983

Website

http://www.coachleighwatts.com/

Alerts

Be the first to know and let us send you an email when Coach Leigh Watts LLC posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.