Coach Leigh Watts LLC

03/30/2026

8 different veggies in my lunch today!!!

03/03/2026

Meditation, vinyasa and a sound bath!

03/02/2026

03/01/2026

🌸✨ Introducing: StrongHer Restore – March Yoga Series ✨🌸

This March, we’re slowing down… so we can get stronger.

I’m offering yoga 5 days a week designed specifically for women who train hard, live full lives, and want to stay strong for the long haul.

Because here’s the truth:
Recovery isn’t weakness.
Breathing isn’t “doing nothing.”
Rest is part of strength.

💗 What to Expect:

✔️ Vinyasa Flow + Yoga Nidra (move with intention, finish with deep relaxation)
✔️ Breathwork + Sound Bath (nervous system reset)
✔️ Restorative & Gentle Movement + Sound Bath (true recovery for body + mind)

This series is designed to:
✨ Improve mobility
✨ Support your strength training
✨ Lower stress hormones
✨ Improve sleep
✨ Build longevity from the inside out

If you’re part of StrongHer for Life, this is your reminder:

Strong doesn’t always mean intense.
Strong means sustainable.
Strong means taking care of the nervous system that powers everything else.

🗓 Classes run 5 days per week in March.
Replay options available.
All levels welcome.

If you’re ready to feel strong, grounded, and restored…
Comment “RESTORE” or send me a message for details 💕

Let’s build strength that lasts a lifetime. 💗

02/27/2026

💗 StrongHer, StrongHeart – Weekly Wrap-Up 💗

Take a moment and really think about what you accomplished this week.

You showed up for:
❤️ Zone 2 cardio
🔥 4 x 4 Norwegian intervals
💪 Strength training
🌿 Active recovery

That’s not “just workouts.”
That’s intentional heart training.

Whether this week felt smooth or challenging, here’s what matters:

✔️ You built aerobic capacity.
✔️ You challenged your cardiovascular system safely.
✔️ You reinforced the habit of training with purpose.
✔️ You proved you are capable of hard things.

Heart health isn’t built in one perfect session.
It’s built in consistent effort over time.

Some of you may already notice:
• Slightly lower heart rates
• Faster recovery between intervals
• More confidence pushing intensity
• Better overall energy

That’s how adaptation works.

And remember — this is about more than February.

This is about:
💗 Climbing stairs without getting winded
💗 Traveling with energy
💗 Staying independent
💗 Training now for the last 10 years of your life

I’m proud of you for showing up.

If you completed all your planned workouts this week, comment DONE below 👇
If you didn’t hit them all but kept moving, comment PROGRESS.

BOTH COUNT!

02/24/2026

Anti-inflammatory chicken salad recipe

02/23/2026

💗 StrongHer, StrongHeart – Weekly Workout Plan 💗

Here’s your cardio focus for the LAST week of our February series! Remember, we are training your heart for health, longevity, and capacity, not exhaustion.

This week’s cardio schedule:

Monday – Zone 2 Cardio
Steady, conversational pace for 25–40 minutes.
Think brisk walking, cycling, incline treadmill, or easy rowing.

Tuesday – 4 x 4 Norwegian Intervals 🔥
This is our higher-intensity day!
• Warm up 10 minutes
• 4 minutes hard effort (breathing heavy but controlled)
• 3 minutes easy recovery
• Repeat 4 times
• Cool down 5–10 minutes

Thursday – Zone 2 Cardio
Another steady state day to build your aerobic base and recovery capacity.

Friday – 4 x 4 Norwegian Intervals 🔥
Same structure as Tuesday. You may feel more confident already!

💪 Strength Reminder
Please continue your strength training at least 2 days this week.
Strong muscles reduce strain on your heart and are essential for longevity.

🌿 Recovery Matters
On your days off, aim for active recovery:
Walking, stretching, yoga, mobility, or simply moving more throughout the day.

Consistency > perfection. Showing up is what strengthens your heart ❤️

Drop a 💗 when you’ve saved this week’s plan!

02/16/2026

💗 StrongHer, StrongHeart – Weekly Workout Plan 💗

Here’s your cardio focus for the week! Remember, we are training your heart for health, longevity, and capacity, not exhaustion.

This week’s cardio schedule:

Monday – Zone 2 Cardio
Steady, conversational pace for 25–40 minutes.
Think brisk walking, cycling, incline treadmill, or easy rowing.

Tuesday – 4 x 4 Norwegian Intervals 🔥
This is our higher-intensity day!
• Warm up 10 minutes
• 4 minutes hard effort (breathing heavy but controlled)
• 3 minutes easy recovery
• Repeat 4 times
• Cool down 5–10 minutes

Thursday – Zone 2 Cardio
Another steady state day to build your aerobic base and recovery capacity.

Friday – 4 x 4 Norwegian Intervals 🔥
Same structure as Tuesday. You may feel more confident already!

💪 Strength Reminder
Please continue your strength training at least 2 days this week.
Strong muscles reduce strain on your heart and are essential for longevity.

🌿 Recovery Matters
On your days off, aim for active recovery:
Walking, stretching, yoga, mobility, or simply moving more throughout the day.

Consistency > perfection. Showing up is what strengthens your heart ❤️

Drop a 💗 when you’ve saved this week’s plan!

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.