224: Power Up with Strong Nation: Unleashing Fitness and Boosting VO2 Max

A survey went out “What is the number one fitness item on your to-do list?” Patriciz’s response?  “Strength Training” 

Welcome to ‘How To Be Fit Over 40’! I’m Hicunni, and in today’s episode, we’re powering up with Strong Nation. Joining us is Patriciz, ready to elevate her fitness journey and boost her VO2 max. Let’s dive into the dynamic world of Strong Nation workouts and discover how they can supercharge your fitness goals. Let’s power up!

Grab your smoothie or cup of tea and join the conversation. Let’s go!

More about this podcast this year (Year 4: Formally known as Conversations with Hicunni podcast):

In each episode, we’ll have bite-sized conversations about the #1 fitness item on your to-do list for the year. Whether it’s incorporating mobility exercises, mastering strength training without weights, or nourishing your body with a mindful approach, we’ll cover the essentials in a way that fits seamlessly into your busy life.

Midlife is a new beginning; together, we’ll redefine what it means to be fit over 40.

Get ready for Midlife Conversations with Hicunni, where simplicity meets fitness, and your best self awaits!



FIND A LOCAL CLASS HERE: https://www.zumba.com/en-US/p/coachkeenie

Strong by Zumba, now known as Strong Nation, is a high-intensity interval training (HIIT) workout that combines cardio, strength, and conditioning exercises set to music. Unlike traditional Zumba, which focuses primarily on dance movements, Strong Nation incorporates bodyweight exercises, plyometrics, and resistance training to challenge your muscles and elevate your heart rate.

In a Strong Nation class, participants engage in a series of fast-paced, choreographed routines synced to the beat of music specifically designed for the workout. Each routine is carefully crafted to coincide with specific intervals of intense exercise and brief recovery periods, allowing participants to push their limits and maximize their workout efficiency.

The incorporation of HIIT principles in Strong Nation workouts is designed to boost cardiovascular endurance, increase muscular strength and power, and improve overall fitness levels. By pushing your body to work at or near its maximum capacity during the high-intensity intervals, you can enhance your VO2 max, which is a measure of your body’s ability to utilize oxygen during exercise. Improving your VO2 max can lead to better cardiovascular health, increased stamina, and improved athletic performance.

In summary, Strong Nation workouts provide an effective format for improving VO2 max and overall fitness through high-intensity interval training. By combining cardio, strength, and conditioning exercises with music-driven motivation, participants can achieve a challenging and rewarding workout experience that yields tangible fitness results.

SMART GOAL: Patriciz

Specific: Attend Strong Nation classes at least twice per week for the next three months to improve overall strength, endurance, and cardiovascular health.

Measurable: Keep a workout journal to track attendance and progress in Strong Nation classes. Aim to gradually increase intensity and duration of workouts over time.

Achievable: Start by attending one Strong Nation class per week and gradually increase frequency to two classes per week as fitness level improves. Focus on mastering basic movements and gradually progressing to more challenging variations.

Relevant: Strong Nation classes are specifically designed to improve strength, endurance, and cardiovascular health through high-intensity interval training. Participating in these classes aligns with the participant’s goal of enhancing overall fitness and strength.

Time-bound: Commit to attending at least two Strong Nation classes per week for the next three months. Set milestones to assess progress and adjust workout intensity and frequency as needed to continue challenging the body and achieving fitness goals.


Please note: She may or may not use this proposed plan. If it’s something that resonates with you, please use it:).


Group Fitness Classes

TEXT ME YOUR #1 FITNESS ITEM ON YOUR TO-DO LIST: 864-406-9109 – You don’t have to use your real name:)

Other Resources

See what is trending in the Fitness Industry here:

Coach Keenie’s Fitness Item

Headset Accessories

Fitness PA Sound System 

Group Fitness Classes

NEW Circl Mobility Virtual Class

Strength Training Cheatsheet



What’s your #1 fitness item on your to-do list for the year?

Text me your choice (864-406-9109) so we can hold each other accountable.

Thanks for your support:)

Together, we’ll create a life where fitness thrives harmoniously with your work, family, and personal well-being. Let’s embark on this journey of balance and well-being together!

Certified mind body eating coaching/Eating psychology coaching & Mind Body Nutrition Coaching is not intended to treat, cure, or prevent any disease or illness. The information provided before, during, and after this membership community, system, products, process, podcast, emails, one-site and virtual coaching sessions, workshops, programs, classes, podcasts, my website, social media, and products is intended for educational purposes only, not as medical advice. Always check with your health care provider, practitioner, or doctor before changing your diet, eating, rituals, or health/care program.
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