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<v Speaker 1>If you've ever stood in front of a schedule trying

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<v Speaker 1>to decide am I needing cardio today or am I

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<v Speaker 1>needing strength today? We're gonna stop doing that math because

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<v Speaker 1>that's solving the wrong problem. Welcome to the Transformation Station Podcast.

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<v Speaker 1>I'm Christina, owner, operator, and founder of the Transformation Station,

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<v Speaker 1>and this is where we talk about getting stronger while

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<v Speaker 1>navigating real life. If you're trying to stay consistent through

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<v Speaker 1>the ups and the downs and everywhere else in between,

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<v Speaker 1>this is for you. Okay, so we're gonna talk about this.

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<v Speaker 1>I'm gonna clear this up because this is a question

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<v Speaker 1>I get all the time. People look at the schedule

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<v Speaker 1>and they see butts and guts, power burn, circuit, tempo, step,

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<v Speaker 1>and lift, and they try to slot it into a box.

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<v Speaker 1>They're like, is this cardio? Is this like strong fit?

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<v Speaker 1>Is this like zoomba or pound? And the answer is no,

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<v Speaker 1>those style of classes are They're not either one. It's

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<v Speaker 1>its own thing and it's called metabolic conditioning. The short

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<v Speaker 1>form our classes power burn used to be called met con,

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<v Speaker 1>which stands for metabolic conditioning. And honestly, I don't think

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<v Speaker 1>that it gets enough credit for how smart doing metabolic

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<v Speaker 1>conditioning style of workouts actually are. And here's a confusion

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<v Speaker 1>because a lot of people think that a workout has

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<v Speaker 1>to pick a lane. It's either one thing or the other.

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<v Speaker 1>You're either doing cardio, you have your heart rate up,

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<v Speaker 1>you're sweaty, you're breathing hard. Or on the contrast, you're

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<v Speaker 1>doing strength. You're doing heavy, slow, controlled strength movements. You're

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<v Speaker 1>building muscle, two different goals, two different classes, and then

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<v Speaker 1>you have to pick who your fighter is. Metabolic conditioning

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<v Speaker 1>it doesn't accept those rules at all. The whole idea

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<v Speaker 1>is that with metabolic conditioning style workouts is you're moving

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<v Speaker 1>through strength work. You're doing your squats, your bicep curls,

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<v Speaker 1>your rose you're still getting that strength training and resistance,

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<v Speaker 1>but you're doing it with a structure and more of

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<v Speaker 1>a pace, and often there's minimal rest in those workouts.

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<v Speaker 1>So your heart rate's climbing because how the work is organized,

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<v Speaker 1>not because you swapped out weights for jumping jacks. You're

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<v Speaker 1>still lifting. In metabolic conditioning workouts, you're still building strength,

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<v Speaker 1>you're just doing it at a format that also torches

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<v Speaker 1>you in a conditioning style, So like when someone finishes

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<v Speaker 1>a circuit or a power burn and they say that

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<v Speaker 1>felt like cardio. Sure it did. Your heart rate was

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<v Speaker 1>up pretty much the whole time. We tend to interval

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<v Speaker 1>circuit and power burn, so it's almost like a hit training,

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<v Speaker 1>but it's not like extremely high to extremely low. It's

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<v Speaker 1>like riding the wave. You're also underload pretty much the

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<v Speaker 1>entire time, so you're using all the muscles in your body.

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<v Speaker 1>You don't have to choose between cardio or strength. You

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<v Speaker 1>get both at the same time. And that's the whole

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<v Speaker 1>design of metow metabolic conditioning. And if you listen to

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<v Speaker 1>a podcast that I spoke with, actually I was talking

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<v Speaker 1>to Christina Torres, so that is our zoom instructor at

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<v Speaker 1>the Transformation Station. We have a few zoom instructors here,

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<v Speaker 1>but that podcast specifically, we were talking about like sports

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<v Speaker 1>training and stuff like that, and I had shared when

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<v Speaker 1>I was before I opened the Transformation Station, I was

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<v Speaker 1>actually training for police work, and that's that is how

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<v Speaker 1>I got to my best conditioning, my best strength, my

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<v Speaker 1>best fitness level was doing power burned workouts at least

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<v Speaker 1>five days a week, so like we don't need to

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<v Speaker 1>do hours and hours of cardio and walking and then

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<v Speaker 1>having another version that's only just lifting, Like you can

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<v Speaker 1>do those workouts all at the same time. There is

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<v Speaker 1>power and drive in metabolic conditioning style workouts, and I

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<v Speaker 1>think sometimes like that's what the piece that people miss

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<v Speaker 1>with strong fits specifically because they're similar, but they have

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<v Speaker 1>a different intent, like strong fit. Strong fit is one

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<v Speaker 1>of our most I will say it is. Thus the

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<v Speaker 1>strong fit is the most popular class at the transformation station,

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<v Speaker 1>and it's about building muscle and strength. And there's there's

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<v Speaker 1>not a whole lot of fluff inside a strong fit.

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<v Speaker 1>It's you want to get stronger, we want to build

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<v Speaker 1>bone density. Strong fit is your friend. You use dumbbells

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<v Speaker 1>or use body weight, and you'll use sometimes kettlebells. You

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<v Speaker 1>can pick your weight. A ten pound kettlebell is only

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<v Speaker 1>designed differently as a ten pound ten pound kettlebell. So

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<v Speaker 1>like when we're doing strong fit, it's how much we

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<v Speaker 1>can build. Metabolic conditioning classes are asking how much can

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<v Speaker 1>we build and how efficiently can we can we make

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<v Speaker 1>your body use it? So it's a different question, like

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<v Speaker 1>both are valid, both are useful, not one is the

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<v Speaker 1>lesser version of the other. Some people are like, oh,

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<v Speaker 1>if they haven't tried power burn or circuit or the

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<v Speaker 1>butts and guts cell workouts. They're all structured as metabolic

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<v Speaker 1>conditioning style workouts and they are not lesser because the

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<v Speaker 1>goal is muscle building. So there's there's different things that

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<v Speaker 1>you might like to do. Maybe it's your schedule and

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<v Speaker 1>you're like, oh, I'm going to do strong fit and

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<v Speaker 1>then stay for a step class or a tempo or

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<v Speaker 1>a zomba or whatever cardio you want to do. That

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<v Speaker 1>is a very nice way to lay out like your

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<v Speaker 1>evening plan or your morning plan whichever. And actually, speaking

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<v Speaker 1>of tempo, tempo is such a great example of this

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<v Speaker 1>because people expect tempo to be slow in controlled, which

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<v Speaker 1>it is, like it's low impact but slow in controlled.

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<v Speaker 1>Under en Augh, volume becomes its own conditioning stimulus. Same

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<v Speaker 1>with step in lift. Like people think step, they think

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<v Speaker 1>cardio classes from two thousand and four, and then because

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<v Speaker 1>we're doing lifting, we're adding load to it, and they go, oh,

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<v Speaker 1>this is something completely different than I expected. This is

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<v Speaker 1>actually challenging. And like when people are coming in and

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<v Speaker 1>they're like, oh, well, I love strength training, so I'm

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<v Speaker 1>going to do step in lift with fifteen and twenty

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<v Speaker 1>pound dumbbells. Meanwhile, the people that I see in front

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<v Speaker 1>of me who do use fifteen twenty thirty pound dumbbells

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<v Speaker 1>in a strong fit class, they're using fives and they're like, oh,

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<v Speaker 1>my muscles were on fire for the next day, Like

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<v Speaker 1>I felt good and I felt like I did something

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<v Speaker 1>even though I was using five pound dumbells some people

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<v Speaker 1>using three pound dumbbells. People are using body weight because

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<v Speaker 1>it's something totally different. So if you've been picking your

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<v Speaker 1>classes based on, oh, I'm in a cardio mood or

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<v Speaker 1>I'm in a strength mood, I'd actually like to encourage

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<v Speaker 1>you to stop doing that math. Metabolic conditioning classes solve

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<v Speaker 1>for both, and that's the point of them existing, Like

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<v Speaker 1>you're not settling by oh, I guess I'm going to

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<v Speaker 1>do a power burn today. Power burn is the meat potatoes.

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<v Speaker 1>When I first started the Transformation Station, like I said,

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<v Speaker 1>the classes were called metcon and that's what we had

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<v Speaker 1>Monday to Friday. We only had met Con classes at

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<v Speaker 1>the Transformation Station, and then I started to hear that

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<v Speaker 1>people wanted just lifting, so we started our strong fit classes.

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<v Speaker 1>And actually, back back in the day, that name has

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<v Speaker 1>evolved because we're using more of r not more but

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<v Speaker 1>we're using ninety percent of our classes are the Transformation

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<v Speaker 1>Station branded designed. I've been doing this over I'm on

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<v Speaker 1>my fourteenth, fifteenth year in fitness now, I've done a

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<v Speaker 1>lot of personal training all over the world, a lot

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<v Speaker 1>of group fitness and I Designer are programming. So it

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<v Speaker 1>needed a name that gave it that that structure. So

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<v Speaker 1>we went from total body strength to sets and reps.

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<v Speaker 1>Actually I think it was sets and reps first and

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<v Speaker 1>then it was total body strength, and now I call

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<v Speaker 1>it strong fit, just one word, not to be confused anymore,

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<v Speaker 1>just strong fit. So yeah, so there are different classes

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<v Speaker 1>for what you have energy for for the day, for

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<v Speaker 1>different goals, for different time slots. But I just want

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<v Speaker 1>you to be more open minded about the different styles

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<v Speaker 1>of classes because in the last episode yesterday we talked

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<v Speaker 1>about fitness can be fun. It can also look like

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<v Speaker 1>a lot of different things. So it's not the end

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<v Speaker 1>all and be all only to strength train or only

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<v Speaker 1>to do your cardio. You can exaus all of those

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<v Speaker 1>things at the same time and have such a strong,

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<v Speaker 1>powerful outcome. So if you're my like, if your goal

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<v Speaker 1>is similar to mine, like I'm still chasing fat loss.

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<v Speaker 1>My favorite go to class is power burn is Circuit.

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<v Speaker 1>I love those two classes myself. I also incredibly love

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<v Speaker 1>teaching tempo because we do some tempo lifting in tempo

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<v Speaker 1>as well. It's some martial arts inspired cardio workout. And

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<v Speaker 1>then we also have step in lift, so I also

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<v Speaker 1>teach step at the Transformation station, which is primarily ninety

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<v Speaker 1>nine percent cardio, but then when we add that lift

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<v Speaker 1>component to it, we're getting some muscle recruitment. So at

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<v Speaker 1>one time I was teaching a lot of Zumba, I

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<v Speaker 1>was teaching a lot of step and tempo when we

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<v Speaker 1>didn't have the tempo strength training in that class. So

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<v Speaker 1>I was literally just like a cardio bunny. I'm like, well,

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<v Speaker 1>I need to lose body fat and I'm starting to

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<v Speaker 1>burn too much muscle because I'm just so fixated on

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<v Speaker 1>only doing cardio, and I want to change my body composition,

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<v Speaker 1>so I want to have higher muscle, I want to

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<v Speaker 1>have less fat on my body. So like, okay, so

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<v Speaker 1>how can I incorporate these things? So then my go

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<v Speaker 1>to was incorporating strong Fit specifically for that season. So

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<v Speaker 1>now that I've incorporated tempo and tempo lifting and also

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<v Speaker 1>step in lift alongside with step class as well. Now

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<v Speaker 1>I'm able to go back to my metabolic conditioning workouts,

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<v Speaker 1>which I know work the best for my body and

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<v Speaker 1>my goals. So that is just a way to pick

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<v Speaker 1>and choose what your workers are. At the end of

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<v Speaker 1>the day, it doesn't have to be complicated. You're like,

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<v Speaker 1>you know what, I'm happy with moving my body the

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<v Speaker 1>way I want to move my body. If you're chasing

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<v Speaker 1>body recomposition, then maybe it's being more aware of your numbers.

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<v Speaker 1>Maybe it's having an in body composition analysis scan done.

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<v Speaker 1>We have that machine at the transformation station. I do

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<v Speaker 1>MIND once a month. Sometimes ignorance is bliss, so maybe

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<v Speaker 1>it's once avertary months. But I genuinely try to do

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<v Speaker 1>my scan at least once a month to see where

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<v Speaker 1>my numbers are based on what I've been teaching as well,

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<v Speaker 1>because I can be the leader for other people and

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<v Speaker 1>use my body as a tool. However, I still want

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<v Speaker 1>my goals as well, so I know I'm going to

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<v Speaker 1>evaluate and then adjust my sales in different seasons of

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<v Speaker 1>different styles of classes and what my schedule is. So

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<v Speaker 1>if you ever want to chat about these things and

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<v Speaker 1>what would work for your goals, We're going to be

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<v Speaker 1>hosting some complimentary ten minute goal settings with myself at

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<v Speaker 1>the Transformation Station. We did this a couple months ago

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<v Speaker 1>and a few people have asked like, hey, can we

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<v Speaker 1>do this again? So absolutely check out our socials on

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<v Speaker 1>our members app for the link to reserve your time slot.

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<v Speaker 1>If you want your inbody before that and you want

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<v Speaker 1>to have it ready to go. You want to talk

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<v Speaker 1>about your inbody, you want to talk about your strength training,

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<v Speaker 1>you want talk about your nutrition. I have certificates and

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<v Speaker 1>all of those things because I've been doing this for

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<v Speaker 1>so long, so I'm so happy to talk with you

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<v Speaker 1>about that. Feel free to reach out if you have

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<v Speaker 1>any questions, comments, or concerns. You know where to find me,

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<v Speaker 1>Christina at the transfer Station Station dot c A. Until

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<v Speaker 1>next time, see it Oral