Thank you @autumncalabrese
for kicking my butt with one of the hardest cardio workouts I’ve ever done ☠️
Super excited to start #bbg
tomorrow! Practiced today by doing our #liss
I regularly get asked, “How do you stay so motivated. With your training, with your nutrition - I just can’t do it 😞.”
Truth is, my motivation meter 🔋isn’t always full and today was one of those days. —
Lots going on with my coaching business and personal, ‘life’, stuff behind the scenes, and today I did NOT really want to workout. I knew I should, but the thought of going through my programmed, 1-1.5 hour workout, seemed, well, miserable 😵.
Did I skip the gym? Hell no 🙅🏻♂️
I got my ass there and put together this workout on the fly. 30-minutes. In & out. Sweating. Breathing hard. Fatigued. Just what the doctor ordered:
📍E3MOM (Every 3 Minutes, On the Minute) for 30-Minutes:
250m Ski Erg or Row
20 Wall Balls @ 20# (unbroken)
Ended up with about 1-1:15 min rest each round. Just enough to drop to a knee, think, “Man, this sucks,” catch my breath, and get onto the next round.
I KNOW that no matter how I feel before, I feel 1,000x better after a workout, both physically and mentally, hence the post-workout smile. —
Next time you’re struggling to find the motivation to workout, think of how much better you’ll feel after 😁. It doesn’t have to be long. It doesn’t have to be glamorous. It doesn’t have to be sexy.
JUST MOVE! 🏃🏻♂️🏃🏾♀️
The days you don’t want to go are the days you should put together a workout that has all the things you enjoy. Leave the grueling ones for the days you’ve got that fire inside 🔥🔥.
Have a great Sunday, y’all 👍🏼
#hiit #hiitworkout #liss #cardio #cardioworkout #sfinnercircle #syattfitness #workout #motivation #fitfam #bodybuilding #healthy #health #iifym #training #lifestyle #fitnessaddict
#gym #fit #motivation #fitfam #bodybuilding #diet #macros #transformation
High intensity interval training (HIIT) is when we exercise for short bursts at near maximal intensity with equal or smaller rest times in between. For example sprinting for 30 seconds and then walking for 30 seconds, repeating that 8-10 times. 🏃
High intensity interval training is a great way to burn a lot of calories in a short period of time. It also is a phenomenal way to improve our overall fitness since we are pushing our bodies to the max, which elicits a greater cardio respiratory response. ✅
HIIT cardio should be performed only 2-3 days per week for 20-30 minutes.
Low intensity steady state (LISS) is when we exercise for longer periods of time at a low intensity. For example walking for 30-45 minutes at a normal pace.🚶
LISS is good because it's not fatiguing which allows for maximum recovery between resistance training sessions and has a very low risk of injury. 👍🏻
LISS cardio can be performed 5-7 days per week for 30-60 minutes.
But which is better?🤔
At the end of the day a calorie deficit is the greatest determining factor in fat loss, so the BEST form of cardio is going to be the one that you can do consistently and enjoy the most.😀
Cardio is a tool to help improve overall fitness and can be used to create a calorie deficit alone or ideally combined with diet to achieve fat loss.🛠
You are only going to lose weight if you are in a calorie deficit! You can do either form of cardio or both! For HIIT cardio only perform it after resistance training or on your rest days to limit the impact on your strength training while still maximizing the calorie burning benefits.💪🏻🔥
LISS cardio can be performed anytime, and you can start by just walking more places and getting out in the neighborhood more! #hiit #liss #highintensityworkout #lowintensityworkout #fatvsgoodfat #countingcalories #weightloss #fatloss #flexibledieting #calorieintake #8weekplan #tobemonicas #tobemonica #whey #myprotein
#fastdiet #intermittentfasting #whatimeating #myweightlossjourney #caloriedeficit #weightlossgoals
Taking Back to last week-end when this city girl swapped the leggings for a summery dress and the noice of the city for long walks and a catch up !! Much different than this week - end spent socialising in soho and training in Regent street !! Have to say saw some beautiful houses and the sunset on the river was great , thoughts run a bit slower in the country side and great to chill but I would not change London !!! How did your week end go ?
Fabulous afternoon at the Summer BBQ - thanks to the brilliant FLIS team and all the volunteers (not all pictured) for putting it together and for working so hard throughout the year.
We would love to welcome more people to the team in September - we have fun, we laugh, we fundraise for the school and we have biscuits!
If you'd like to find out more about the team, what we do and how to help please get in touch!
#pta #volunteer #volunteering #newterm #school #newteam #bbq #summerbbq #liss #hampshire #joinus #fun #friends
Do you do cardio?🏃🏼♀️
People either seem to be #teamcardio
, with the latter camp becoming much more popular recently! We often talk about cardio simply as a fat loss tool, hence lots of people cutting it out of their fitness routine in the fear it’ll sabotage their muscle growth, or simply because it’s recently been promoted as some sort of chore. I’m a big believer that we should include (where medically appropriate) cardio in our fitness regimes regardless of our aesthetic goals. Why?
HEALTH- The term “health” seems to often get lost in the face of aesthetics, but when you’re 80 you’ll care a lot more about whether you’ve looked after your heart rather than whether you once had huge biceps🤷🏻♀️ Consistently implementing cardio in your routine has been shown to benefit your long term cardiovascular and respiratory health whilst reducing risks the risk of health complications such as stroke and heart disease.
MINDSET- I absolutely frigging love the mental benefits of including cardio in my fitness routine. Find a type of cardio you enjoy- for me, I love going for long outdoor walks, brisk treadmill walks (getting my sweat on😅) or adding HIIT circuits into the end of my workouts. It’s a great way to clear your head, increase productivity and feel flipping fab afterwards! .
FITNESS- Whilst hammering yourself with high intensity cardio prior to lifting weights may be detrimental to your strength, recovery and performance; increasing your CV fitness levels overall will likely transfer to increased performance in the gym- eg, the ability to recover faster between sets.
Do you do cardio? If so, which types do you enjoy most? Cardio doesn’t have to be slogging away on the elliptical- you can swim, walk, jog, play tennis...the choice is yours!!
In no particular order, Part 1 of some of my favorite photos from Europe. First of all, y’all, I lost 7+ lbs during the course of my trip. 😱 Surprising AF, I know!I really thought I’d gain weight with all the food and pasta and sweets but nah! When I left I felt really bloated and gross and yucky so when I jumped on the scale when I got home I expected to weigh the same if not more. Except, I didn’t. 🙌🏼
In Italy our dinners usually started at 8, consisted of 4-5 courses, ended at 1030 and we’d head straight towards the nearest gelato place. In the UK, it was pretty much carb-laden and Paris was essentially the same. I was told that the weight loss is perhaps due to the 6-8 mile walks that made up every single day as well as the lack of processed food I consumed 💁🏻 Also, gelato is apparently way healthier than regular ice cream!
So what did I learn? Move to Europe to lose weight and be healthy. Noted.
Nothing better than an afternoon walk... with a sidetrack of silliness 🤪
Nice little walk around the park to warm my legs up got a squat, leg and butt session with @emilyjgreen
Я просто с каждым разом все больше начинаю любить этот парк. Он прекрасен. Именно в нем я могу посидеть и спокойно подумать, поразмышлять обо всем... Прекрасное пение птиц и тишина... успокоение и расслабление. До безумия влюблена💜#Liss #alilile #Sarapul
Took a quick walk before the rain and somebody really liked the breeze! He is going to love the fall! #socute #bbgmom #liss
I’ve been diagnosed with sciatica - I now need to find out which type whether it’s nerve or disk. I’m gutted as I’m not sure burpees etc are the best for me. It’s been hurting since January and I’ve been ignoring it hoping it will go away. Consoled myself with a swim and an ice cream! #liss #healthylifestyle #kaylaitsines #bbgweek6 #sciatica
Omg give me some water!!!😩 That’s all I could think of on my run just now!!😩. You know the feeling when you can’t swallow because your mouth is so dry!😩 Urgh! It’s so hot at the moment. Also I’m slightly hungover too so the whole thing felt hot and heavy!😂. Anyway got it done! Phew! #run #running #strava #hot #sweaty #heavy
A beautiful day begins with a beautiful mindset. I love waking up early on Sundays to sip matcha and read my devotional and personal development books 📚🤓🙏🏼💆🏻♀️. -
Sunday’s are the perfect day to reflect on your life and think about small changes that you can make the coming week to improve your thoughts and circumstances. I hope everyone has a beautiful day! 🤗
For the past four weeks I’ve swapped Sunday lunch out for walking around our local lake and now that I’m finally starting to see a difference in my legs I think it was worth it! We did five laps today which I’m told is 5.5km and I’m pretty happy with that, although now I’m so tired I can’t see me moving for the rest of the day 😂 How’s your day going girls?
What does HIIT & LISS mean? .
HIIT stands for high intensity interval training. It consists of short sprint intervals combined with low-moderate intensity work. E.g. perform 6 rounds of 20sec sprints followed by a 2-3 minute steady pace walk to lower your heart rate & cool down. Other forms of HITT include car pushes, sled drags, heavy rope training & kettle-bell swings. It can be classified as anaerobic work.
LISS stands for low intensity steady state cardio & consists only of low-moderate intensity work. This could be walking on the treadmill, riding the bike or even walking your dog. LISS is considered aerobic work.
Benefits of HITT:
• produces greater changes in exercise capacity, meaning it causes the body to make metabolic improvements which leads to greater fat loss over time
• more time efficient, it requires only about half the time commitment compared to LISS
• seems to be the most optimal cardio exercise strategy to achieve fat loss since it increases mitochondrial capacity
• leads to greater muscle retention which is important because the more muscle mass you have, the greater chance you have for keeping metabolic rate high & burning more calories overall.
• activates hip & knee movements and thus activates muscle fibers
Benefits of LISS:
• Less negative impact on strength & hypertrophy • Some people can’t perform HITT due to orthopedic or cardiac reasons • less risk of injuring yourself
• usually takes less time to recover from
• might be used as a relaxation exercise: you can walk your dog, listen to a podcast, do a walk with a friend..
• HIIT > LISS for muscle retention, fat loss & time efficiency. .
• But LISS also has it’s benefits in moderate amounts. .
• Thus, combining HIIT & LISS is most likely your best option.
• Do the type of cardio you enjoy, because you’ll most likely work harder at it (but keep advantages/disadvantages of each in mind)
• Start with 1-2 HITT sessions a week
• Do HITT on off days or try to space your weight & cardio sessions out as much as possible
• Do cardio AFTER your workout
⚠️Keep in mind that cardio is a TOOL & can easily be OVERUSED which can lead to damaging your metabolism!