Introducing My Signature 16 Week Program: REVIVE Aesthetic Lean Strength Training & Nutrition For Women

It is time to REVIVE your LIFE!

Reach Your True Potential with Proven Strength Training Strategies Just for Women.

Designed with 35 years of Fitness, Health and Competition Experience.

It’s Finally Here…My signature training and nutrition 16 week program focuses on building lean muscle mass, burning fat, and addressing a woman's symmetry with specific aesthetic exercises. Cardio & conditioning sessions are woven into your daily workouts, so don't worry about doing MORE cardio! The program is balanced and fully online.

During this 16-week program, the goal is to master your form, progressively and overload the body by increasing the load(s) lifted with each set, which will drive stimuli to each muscle group to promote muscle growth, fat loss & metabolic health.

You always want to make a mental note of your progress by either noticing or writing down (in a training journal) your weekly wins. 

For example: Lifting heavier with ease on a specific exercise, being able to do more reps, feeling less tired, feeling more recovered, needing less rest time between sets, etc...

Coach Tania Atkin

Understanding Muscle Hypertrophy for Women

Muscle growth (hypertrophy) is primarily stimulated through mechanical tension (think lift heavier weights), metabolic stress (think lifting to failure), and muscle damage. Research in the "Journal of Applied Physiology" shows that resistance training that focuses on these three mechanisms can increase muscle hypertrophy (growth) by up to 25% over traditional workouts and increases immunity, health, improves moods, better physical appearance, increases bone mass and reduces risk of chronic disease.

 The Role of Progressive Overload: Progressive overload is not just a strategy but a principle for continuous improvement. Incrementally increasing the weight or resistance in your workouts forces adaptation, leading to stronger, larger muscles. Studies indicate that participants employing progressive overload witnessed a 50% greater increase in muscle size compared to those who maintained consistent weights (Journal of Strength and Conditioning Research).

The Practical Application: The “Aesthetic lean Strength" program leverages these principles, offering a structured 16 week progression plan that ensure you're constantly challenging your muscles for optimal progression and change.

Optimizing Strength Training with Holistic Nutrition

Protein: The Building Block of Muscle: Adequate protein intake is crucial for muscle repair and growth. Current research recommends 1.6 to 2.2 grams of protein per kilogram of body weight for women engaging in regular strength training to maximize hypertrophy (International Society of Sports Nutrition).

Timing Your Nutrient Intake: The anabolic window— the period after your workout when your body is most receptive to nutrients— is critical. Consuming protein and carbohydrates within this window can significantly enhance muscle recovery and growth. A seminal study found that participants who consumed a protein shake immediately after workouts increased their muscle protein synthesis by 100% compared to those who delayed intake (Journal of Nutrition).

Daily Application: Using the macro-based nutrition I will provide you, which align with the workouts and for muscle and strength gains, you will be able to experience rapid results with minimal stress and planning.

Strength Training Techniques I Use

Incorporating Eccentric Training: Eccentric (or negative) training, where you focus on controlling the lowering phase of a lift, can induce greater muscle damage and subsequent hypertrophy. Research demonstrates that eccentric-focused training can lead to a 10% greater increase in muscle size and strength over concentric (lifting phase) training alone (European Journal of Applied Physiology).

Utilizing Supersets, Giantsets and Dropsets: These techniques not only save time but also increase intensity and volume, crucial for breaking through plateaus. Studies show that these techniques can enhance muscular endurance and hypertrophy by providing continuous muscle tension and overcoming fatigue barriers (Journal of Strength and Conditioning Research).

Practical Application: The “Aesthetics Lean Strength Program"are designed to incorporate these techniques, pushing you beyond your limits to achieve unprecedented changes in the body.

Recovery: The Role of Sleep in Strength Training For Women 

Sleep and Muscle Growth: Quality sleep is foundational for muscle repair and growth. The release of growth hormone during deep sleep phases is vital for muscle recovery. Studies indicate that individuals who get 7-9 hours of sleep per night see a 30% greater improvement in muscle strength and hypertrophy over time compared to those who are sleep-deprived (Sleep Medicine Reviews).

Sleep Strategies for Optimal Recovery: Implementing good sleep hygiene practices—such as maintaining a consistent sleep schedule, creating a restful environment, and limiting blue light exposure before bed—can significantly impact your strength training results.

Practical Application: Try these for the best sleep of your life:

10 hours before bed: No caffeine.

3 hours before bed: No more food or alcohol.

2 hours before bed: No more work.

1 hour before bed: No screen time (Phone, TV, computer).

0 Of the time you hit snooze in the morning. Train in the morning.

Weekly Masterclasses

I will be hosting weekly Masterclasses as part of my signature program to answer any questions or concerns and to talk about major topics in the Womens health and fitness space. This is where you have “me” all to your self. 

Every week we will spend a transformative hour together in deep discussions, designed to help you overcome any emotional or physical barriers in your life that may be affecting your fitness, nutrition, and resiliency. My goal is to instil a positive-resilient mindset, providing practical tools/strategies, expert guidance, and support to break through adversity, embracing healthy habits, change, and cultivating resilience in pursuit of your wellness and fitness goals. 

Practical Application: Submit your questions prior to the Matersclass to get answers. Taking what you learn in the Masterclass and applying to it your life each week.

Let’s Do This!

Transforming your body through strength training is a journey that extends beyond the weights you lift. It encompasses understanding the science of muscle growth, optimizing your nutrition, employing specific training techniques, and prioritizing recovery, stress management and sleep. Armed with this knowledge and a carefully crafted program, you will achieve great result, change your body and create a new found mindset with every rep, every meal, and every night's rest, it will be one step closer to your ultimate transformation. 

I am here to guide you through each step, ensuring that your effort in the gym is matched by smart strategies outside of it. Let's redefine what's possible together and REVIVE your life!

For more details and to join my program email me at: hello@taniatkin.com, Subject: REVIVE 16 Week Program

Coach T

Tania Atkin