Good Morning!
I pray that those on spring break enjoyed themselves. To those still in Athens, it has been a joy to see you online and in the studio! We love sharing our healthy favorites to help you reach your goals. Our top favorite thing is always YOU! We love our TransFit community of committed, kind, and encouraging women.
Why a Weighted Vest:
Here are some valuable insights on why women, in particular, should consider incorporating a weighted vest into their walking routine. When choosing the right size and fit, 10% max body weight is ideal.
1. Increased Calorie Burn and Fat Loss
Walking with a weighted vest adds extra resistance to your body, which leads to a higher energy expenditure. The added weight forces your body to work harder, increasing the calories burned during your walk, and can contribute to more efficient weight loss and fat reduction as your body burns more calories even at a moderate pace.
2. Improved Cardiovascular Health
The extra weight can elevate your heart rate, provide a more intense cardiovascular workout, and help to improve heart health by strengthening the heart muscle, boosting circulation, and improving oxygen delivery to your tissues. Over time, regular use of a weighted vest can help reduce the risk of cardiovascular disease by enhancing overall heart function and endurance.
3. Enhanced Bone Density
Weight-bearing exercises are key in promoting healthy bone density. Wearing a weighted vest while walking adds a load to your bones, which encourages bone strength and can help reduce the risk of osteoporosis, particularly in women more prone to bone density loss as they age. The added weight stimulates bone-building processes and can lead to stronger, healthier bones.
4. Increased Muscle Strength and Endurance:
The additional resistance challenges your muscles, leading to enhanced muscle tone, particularly in the lower body, core, and even your arms. As your muscles work harder to stabilize and support the added weight, they become stronger and more resilient. They can improve endurance and overall strength, helping you perform daily activities more easily.
5. Improved Posture and Core Stability
A weighted vest can also help improve posture by encouraging proper alignment during walking. With the added weight, your body naturally engages the core muscles to maintain stability, leading to better posture over time. Strengthening the core muscles improves walking posture, provides support for the spine, and reduces the risk of back pain.
6. Enhanced Mental Toughness and Motivation
Carrying extra weight during a walk can mentally challenge you, promoting perseverance and mental toughness. It can also provide a new level of motivation to push yourself further in your exercise routine, helping to keep things interesting and challenging. The added challenge can make the workout more rewarding and break through any plateaus in your fitness journey.
7. Convenience and Accessibility
One of the advantages of using a weighted vest is its simplicity and ease of use. All you need to do is slip on the vest, and you can turn any walk into a full-body workout. It’s a great way to increase intensity without additional space or time commitments.
Our Favorite Workout of the Week:
Metabolic Supersets were terrific this week at TransFit. Here is a great at-home chest and back workout.
Our Favorite Recipe of the Week: Asian Sesame Kabobs
These kabobs are perfect for spring! This recipe and more are in our High Protein Recipe Book, complete with macros.
Our Favorite Book of the Week
This groundbreaking book on living better and longer challenges conventional medical thinking on aging and reveals a new approach to preventing chronic disease and extending long-term health from a visionary physician and leading longevity expert.
Our New Favorite: Ardor Energy Sparkling Water
ARDOR ENERGY Sparkling Water has 100mg of Organic Caffeine from Green Tea and 200mg of Organic L-theanine (Focus & Calm). It has no sugar or calories and is vegan and Gluten-Free.
Favorite Supplement: Vitamin D
Vitamin D supports healthy bones, teeth, muscles, cardiovascular and immune functions. Make sure to consult with your physician before taking any supplement. Dr Elizabeth Johnson highly recommended this supplement in Season 2, Episode 4 of the Living Transformed Podcast.
