Below is a list and summary of some key blogs on that will help you on your Wellness Journey and HIIT Transformation It is my hope that something I say or something I do helps motivate myself and others on our wellness journey to become aware of, and make choices toward, a more successful existence. You can find this summary at

  1. Safety First! How Much to Lift? – Flexibility, exercise, modifications, safety and how much weight to lift and when to modify exercises?
  2. Pre & Post Workout Nutrition – What should you eat before, during and after your workout?
  3. To Carb or Not to Carb? That’s the Question. – Should you eat carbohydrates or not? Are there good and bad carbs?
  4. Weight Management, Marcos & Calories Deficit – How to manage your weight, determine your daily calorie requirements and macro nutrient ratios?
  5. The Scale is a Liar – Is all weight loss good weight loss? What is healthy weight loss? What is health body composition change?
  6. Carbohydrate Quality & Sugar – What is the difference in carbohydrates? How to determine which carbohydrates and good and bad? What types of carbohydrates to you eat and when? Is all sugar the same?
  7. Why Does HIIT Transformation Work? – What is High Intensity Interval Training? Why is the HIIT Transformation so amazing?
  8. What is Wellness? – What are the various components of wellness considering wellness is an active process through which people become aware of, and make choices toward, a more successful existence.
  9. Katch-Mcardle Calorie Calculator – The Katch-McArdle calculator takes into account lean body mass, which allows you to obtain a very precise estimate of your daily caloric needs.
  10. Mifflin St. Jeor Calorie Calculator – Mifflin-St. Jeor calculator is less accurate than the Katch-Mcardle but can be used to provide an estimate of your daily caloric needs when you do not know your lean body mass.
  11. Macro Nutrient Visual Download– This image briefly shows what a pie chart depicting the following macro nutrient ratios 50% Carbohydrates, 10% Sugar, 25% Protein, 15% Fat.
  12. My Plate .pdf Download – This .pdf download shows food examples and portions relative to your plate.
  13. Hear Rate, Intensity and Rating of Perceived Exertion – How to determine your heart rate beats per minute (HR BPM)? What is your intensity level and rating of perceived exertion (RPE)?

HIIT Transformation! Transformation for Life!

Have a great journey!

Coach Tim Garrett