Rhyanna Watson

Muscle growth isn’t a sprint—it’s a slow dance.

Strength doesn’t demand daily brute effort. Sometimes, twice-a-week intention is enough to shape real change. According to researchers, consistent work—lift, rest, recover—builds muscle beautifully over time .

Here’s what that looks like in practice (and feels like for your body):
• Compound movements become your allies. Small, full-body gestures that spark transformation .
• Just enough resistance, just enough rest. It’s not about crushing every rep—it’s about challenging your edges and breathing between them .
• Consistency over intensity. Showing up twice a week can build what five intense sessions can’t sustain .
• This is full-body medicine. Muscle matters—for strength, posture, metabolism, emotional resilience, longevity .

What I love about this is its gentle permission. You don’t have to burn out to build. You can grow with care, and with pace that honors your rhythms. You only need 30 minutes, less time then your fav Netflix show for a session.

When does muscle growth actually show?
Studies suggest visible muscle changes can begin as early as your 7th workout session, with others showing noticeable shifts somewhere between 10–18 sessions into a consistent strength routine.

But here’s what’s key: there are two distinct phases of progress — and both matter.

In the first few weeks, what you’re building isn’t bulk — it’s brain-to-muscle communication.
This is called neuromuscular adaptation: your nervous system is learning how to recruit more muscle fibers, improving coordination, form, and efficiency. You may feel stronger and more stable, even if your mirror doesn’t show it yet. That’s progress.

After 4 to 8 weeks of consistent, structured training, you enter the hypertrophy phase — this is where muscle size visibly increases. The change becomes more physical, but it’s built on the quiet rewiring that came first.

So if you’re not seeing results in Week 2 — keep going. Growth starts in the nervous system and finishes in the mirror.

For those of us tuning into movement — not just for performance, but for presence this feels like validation. A reminder that what lasts is usually built as tenderly as it is consistently.

How do you show up for your strength? How does your body let you know when it’s growing?

7 minutes ago | [YT] | 8

Rhyanna Watson

🦵Leg Day = Brain Gains?
(Why you should never skip leg day — even for your mind)

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Most people think muscle is just for looks.
But research shows: leg strength is one of the strongest predictors of cognitive health as we age.
Yes — squats now, sharp brain later.

🧠 Strong legs improve:
• Cerebral blood flow (your brain’s fuel!)
• Insulin sensitivity and metabolic health (less brain fog, more clarity)
• Neuroplasticity and mood (exercise-induced BDNF = brain fertilizer)
• And they reduce your risk of Alzheimer’s, dementia, and frailty

Don’t train for the mirror. Train for your future self.

👇 Tap in. Move with intention. Think long game.

Check out this new flow https://youtu.be/hIbPUhE9BOo?si=tQ-Xx...
It’s about building the future you want to live in — strong, steady, sharp.

Let’s train smart.
Let’s train with meaning.

💛 Drop a 🧠 if you’re in for brain-boosting leg day.

#LegDay #BrainHealth #LongevityTraining #MuscleMatters #Neuroplasticity #WomensFitness #RhyMoves

3 days ago | [YT] | 3,109

Rhyanna Watson

Our Bodies in Motion

Human bodies are often seen through the lens of how they look — soft, strong, curvy, lean, muscular, tall etc — but not nearly enough through the lens of how they move.

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Movement tells a deeper story:
• The strength in a humans hips when they rises from the ground.
• The flow in their spine as they bend and open.
• The grace of muscles working in rhythm, not to be judged but to be felt.

When we move, we don’t just “exercise” — we reclaim our space, our power, our sensuality, and our playfulness. Movement lets the body become both instrument and art, carrying wisdom far older than words.

This week, I want to open a conversation with you:
- What’s one way your body surprises you when you move?
- Do you feel different when you move for yourself versus when others are watching?

Our bodies are life — they are living, breathing stories. And every stretch, shake, shimmy, squat, and spin is another line in the poem.

Let’s talk - I’d love to hear your story.

New workout up: https://youtu.be/VzeqV313b5s?si=KvoP1...

1 week ago | [YT] | 2,865

Rhyanna Watson

You Don’t Always Have to Be the Best 
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www.rhyannawatson.com/
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Not getting the PB.
Not being reposted.
Not hitting the algorithm.
Not making the progress you wanted.
Not performing at your peak because… your body said no.

All of that?
It doesn’t make you less.

In fact sometimes, chasing those “bests” is what breaks us.
I’ve learned that the hard way.

We come to movement for freedom.
For release.
For healing.
But somewhere along the way, performance crept in.
Injury crept in.
The pressure to “keep up” crept in.

And instead of feeling, we started proving.

So here’s your reminder (and mine):
You don’t need to earn your worth through your workout.
You don’t need to be impressive to be important.
You don’t need to be “on” to be loved.

You are enough.
Right here. Right now.

Let’s reclaim movement as a form of healing, not stress.
Let’s drop back into our bodies—not for numbers or likes—but for wholeness.

Still here. Still moving. Still healing.
With you. Always.

#YouAreEnough #MovementAsMedicine #RestIsPowerful #InjuryRecovery #YogaForHealing #DropThePressure #OpenHeartsUnite

1 week ago | [YT] | 3,090

Rhyanna Watson

Cardio + Weights: The Hottest Fat-Loss Combo
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Fat loss isn’t a single move—it’s a mood.
Food choices, daily movement, and how you train all stack. And when it comes to training, the science keeps whispering the same thing in our ear:

Do both.
Lift and sweat.

Why this combo works
• Fat loss: Aerobic and concurrent training (cardio + resistance in the same week) deliver similar fat-mass drops.
• Scale weight: Pure cardio often shows more pounds lost—but that’s partly because it gives up more lean mass (no thank you).
• Body shape: Concurrent training is the tease that gives you fat loss like cardio and muscle retention like lifting—the best of both worlds.

The (cute) catches
• Time matters: 4 weeks is a flirtation; 8–12+ weeks is where the body really shows you something.
• Effort matters: Match the work (not just minutes). When intensity/volume are equal, outcomes line up.
• Schedule isn’t precious: Same-day or separate-day cardio + lift? Both work. Pick what keeps you consistent.
• No “best exercise”: The “best” is the one you’ll repeat—with breath, sweat, and a little attitude.

How I do it:

We stack sensual strength and sweaty flow so your body feels held and heated:
• Glute & core burners to keep curves and metabolism.
• Low-impact rhythm cardio (flows, dance, walks with intervals) to turn up the burn.
• Somatic + vagus work so your nervous system says yes to recovery and fat loss.

Your flirty framework (save this)
1. Lift 2–3x/wk (short, spicy sets).
2. Move 2–3x/wk (dance/flow/zone-2 or intervals).
3. Walk daily (10–20 min bookends).
4. Breathe & downshift (vagus minutes = hunger + stress control).

Simple. Sustainable. Sensual.
We’re not chasing exhaustion—we’re sculpting responsiveness.

Come train this way with me
Love Rhy x

3 weeks ago | [YT] | 1,979

Rhyanna Watson

You might not be at your goal yet…
But you’re not where you started.
And the truth? Progress compounds.
Find out more/support me:
pop.store/openheartscanunite check out the free download
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www.rhyannawatson.com/
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I see so many people get stuck because they think fitness needs a perfect plan, perfect time, or perfect body to start.

It doesn’t.

In YouTube, I’m showing you the exact same strategies I use in my own training—strategies you can apply right now, even if you:
❌ Don’t have a gym
❌ Don’t have hours every day
❌ Don’t feel “ready” yet

Here’s how we’ll do it step-by-step:
1. Choose your focus. Yoga, strength, sensual movement—pick your “trending product” for your body. Try a smouldering HIIT workout https://youtu.be/F5d19n0uqqs?si=3sc1i...
2. Use the simplest entry point. (Handstand Balance Flow https://youtu.be/67XdR6HSH-s?si=x6f7H... )
3. Stack consistency. Small steps, repeated, compound just like interest. Two weeks later, your body feels like a different place to live. Small steps like Straddle Drills https://youtu.be/85jjhGQiMSU?si=kFJ1e...

You don’t need to be at the finish line to start feeling the difference.
You just need to take the next step.

Over 2+ years of content are already waiting in the top tiers patreon—plus August’s new flows, workouts, and Art
patreon.com/openheartscanunite

4 weeks ago | [YT] | 2,220

Rhyanna Watson

You must be your first priority.
Not just in theory. In action.

✨ Your life.
✨ Your ambition.
✨ Your health.
✨ Your happiness.

They all matter.

You don’t need permission to put yourself first.
You need practice.

Every time you say yes to your needs, your boundaries, your dreams—you’re rewriting old patterns of self-abandonment.

So today…
Act like your future depends on it.
Because it does.

#selfprioritization #nervoussystemhealth #selfleadership #embodiedliving #ambitionandrest #personalgrowthjourney #showupforyou #radicalselfrespect


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1 month ago | [YT] | 2,223

Rhyanna Watson

5 SECRET HEALTH VAULTS That Build Real Wealth (While Others Burn Out)
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Most people think “getting healthy” means eating less and working out more.
But real, lasting health—the kind that creates energy, emotional balance, and physical confidence—comes from smarter foundations.

Here are 5 powerful “health vaults” to unlock biological wealth that actually lasts:

💥 1. Nervous system literacy
If your body doesn’t feel safe, it won’t change.
Learn to shift out of survival mode through breath, rest-based training, and daily micro-regulation.

💪 2. Strength training with a stress lens
Training is a stress. Done wrong, it keeps you inflamed, stuck, and tired.
Train in sync with your recovery capacity—not just your willpower.

🥬 3. Food that fuels mitochondria, not fear
Stop cutting carbs and start building energy.
Smart nutrition supports your mitochondria, blood sugar, and hormones—without restriction.

🧬 4. Functional medicine frameworks
Symptoms aren’t random.
Use clear tools like hormone tracking, gut healing protocols, and micronutrient support to rebuild what modern life drains.

🔥 5. Sensual movement + embodiment
This is the hidden key.
How you move impacts how safe, expressive, and emotionally present you feel.
Your nervous system craves rhythm, pleasure, and softness—especially if you’re highly driven.

✨ Health is your power source.
Not a punishment to fix yourself.
Not a trend.
But a long-game strategy that lets you show up fully—in life, love, and legacy.

Let’s build from the inside out.

#healthaswealth #nervoussystemhealth #smarttraining #functionalmedicine #sensualstrength #stressrecovery #biologicalwealth #resilienceiskey #vitalityoverhustle #holisticperformance

1 month ago | [YT] | 2,735

Rhyanna Watson

✨ The Secret to More Energy Isn’t More Hustle. It’s Mitochondria.

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Most people try to fight fatigue with willpower.
More caffeine. More cardio. More pushing.

But your body doesn’t need more force.
It needs more capacity.
That means supporting the mitochondria—your body’s energy factories.

🧬 These tiny powerhouses determine how well you burn fat, build muscle, recover from stress, and even think clearly.

When your mitochondria are under-functioning, you feel:
• Tired no matter how much you sleep
• Brain fog
• “Wired but tired” at night
• Poor strength gains or fat loss
• Hormonal and immune issues

🔥 So how do you support them?

Here’s what actually works (and what I build into my own movement practice):
1. Train with intention, not intensity.
Too much high stress training (HIIT, overreaching, or poor recovery) increases oxidative stress and weakens mitochondrial function.
Start with rhythmic, breath-based strength or mobility work to build from safety.
2. Time your carbs and protein well.
Mitochondria thrive when glycogen is available post-exercise, especially after strength work. Undereating = mitochondrial slowdown.
3. Prioritize sunlight and circadian cues.
AM sun boosts mitochondrial biogenesis. So does deep, dark sleep. These rhythms are key to hormone and energy production.
4. Cycle cold and heat exposure (if safe for your system).
Cold plunges and infrared saunas trigger mitochondrial adaptation. Think of it as nervous system strength training.
5. Take a deep breath—literally.
Nasal breathing, low-impact cardio, and slow exhales stimulate the vagus nerve and oxygen delivery to your mitochondria. This builds energy without depleting you.

⸻

This is how I’m rebuilding my strength—not by doing more, but by doing better.

If you’re tired of pushing through and want to move in a way that restores your body, not just burns it out…

Join me inside [Patreon / PopStore] for nervous system–smart strength, sensual mobility, and training that actually feels good in your body.
Find out more/support me:
pop.store/openheartscanunite check out the free download
patreon.com/openheartscanunite
www.rhyannawatson.com/
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#mitochondria #energyhealing #smarttraining #functionalfitness #hormonebalance #sensualstrength #mmu #nervoussystemfitness #trainrecoverthrive

1 month ago | [YT] | 1,917

Rhyanna Watson

Arch & Ache
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I begin in stillness—
hips heavy,
legs open like breath
spilling through the floor.

My spine curves slow—
cat to cow,
a ripple of muscle
you’d trace with your teeth
if you were closer.

Hands press down,
firm, grounding,
but my gaze?
It lingers
like silk falling from bare skin.

In cobra, I rise—
chest leading,
throat exposed,
a quiet dare
to taste what stretches open
with heat.

Each pose is a pulse—
a moan held in muscle,
a secret blooming
in the space between
my arch
and your ache.

I don’t perform—
I offer.
Slow splits,
hips rocked back
until everything softens
to yes.

I move not to be watched
but to be felt
in the back of your throat,
long after the mat cools.

1 month ago | [YT] | 4,675