HIIT vs Steady State Cardio

Jessica Chandler

September 10, 2018

As a trainer, I get asked this one question in particular the most…”How can I make myself push through my cardio session?” I mean, you can only watch so much Netflix while on a treadmill, bike or elliptical right? My answer is always the same…HIIT (High Intensity Interval Training) No matter what your health/fitness goals may be, cardio should be such an important aspect of your training.

To put a clearer perspective on the difference between steady state cardio vs. HIIT let’s look at the meaning of both.

Steady State Cardio?

This is where you would maintain a constant speed, level of intensity and work rate during one session. Usually keeping your heart rate at a specific maximum percentage. You are working in what’s called an aerobic state at this point. Do not get me wrong, this is the perfect way to prepare for an endurance event! On the other hand, if your goal is weight loss/fat loss, steady state training may require extended periods of training time in order to achieve this. Also, long periods of steady work puts a higher risked of repetitive stress injuries on your body. Lastly, to go with my original question asked so often, certain people find it difficult to maintain their focus needed to complete their sessions.

What exactly is HIIT?

High Intensity Interval Training can be used in any form of workout routine (strength, cardio, etc.). This is where you would alternate between high-intensity and lower-intensity exercise. Example would be 30-45 seconds of work followed by 15-20 seconds of rest repeated several times. This type of training will get and keep your heart rate up while in return burns more fat in less time. It is important to understand that during this type of training, you will be using more oxygen during the effort which makes your body think there is an oxygen shortage, also known as (EPOC) Excess Post-Exercise Oxygen Consumption. This essential is the reason your body will burn more fat and calories than regular aerobic and steady state cardio and will continue to burn this off throughout the day vs. steady state where you just burn what you achieved.

More benefits of HIIT cardio would include: – Increase your metabolism for up to 48 hours after the activity is completed. – Quicker and Convenient Most of these can be completed in 30 minutes or less. – No equipment necessary Still love the treadmill or running just not the length of time it takes to burn your goal calories?

Try this very effect quick HIIT routine:

1.) Warm up approximately 3-5 minutes briskly walking

2.) Sprint 30 seconds at your maximum level

3.) Followed by 30 seconds of walking

4.) Repeat this 8-10 times

5.) Do this 3-4 times per week

So essentially your cardio session would be completed in approx. 10-12 minutes, you have gained time, you truly feel the burn, you have burned more calories, your metabolism is higher, you will keep burning calories from this throughout your day, you will begin to run faster/stronger as you train this way. There you have it, no more searching for the same old Netflix movies before you walk into the gym!!


You can’t outwork a bad diet

By Kim Day

September 4, 2018

So I first want to say that I’ve never written a blog post before…but don’t stop reading! I do enjoy writing, and even have a bachelor’s degree in journalism, but it’s been far too long since I actually sat down to write. So I was pretty excited when Jama said she wanted us to start blogging a bit. Here goes nothing…

It was hard to pick a topic, because there’s so much I could write about when it comes to my passion for health and fitness, but a big one that sticks out to me is the common saying, “I workout so I can eat ___” insert tacos, pizza, whatever your all-time favorite foods are. Here’s the thing: I love to eat…and those who know me know that I love me some adult beverages on the weekends. And guess what? I have a weakness for pizza…and chips and salsa! I may be a trainer, but I promise I’m human, too! And here’s something most people don’t know about me: Despite working out several times a day, I have to work really hard at keeping my nutrition in check or else  I WILL GAIN WEIGHT. I think a lot of people assume that I’m just lucky to be in good shape, genetically blessed or it doesn’t matter because I work out all the time. But the reality is I stay very disciplined in the kitchen in order to stay lean and fit. It’s not easy, and there are nights when I’d love a big plate of spaghetti, but then I remember that I want that pizza and wine with my girlfriends on Friday night more. I keep my eating really clean during the week, no alcohol either, and enjoy myself a little more on the weekends. I don’t go crazy, but I also enjoy a night out without beating myself up. For me, it’s all about finding that balance.

I often remind my clients that 70% of your fitness transformation comes from your nutrition. 70%!!! That is huge! And it’s exactly why when my clients start logging their food and really making necessary changes in their diet, they start seeing results. Now don’t hear me wrong.  Obviously exercise is absolutely necessary and transformative. Think of it as a triangle with three pieces: nutrition, strength and cardio. If one of those pieces is missing, you won’t get the results that you should. All three pieces of your triangle need to be in place for the best results.

So if you’re indulging in crap food and telling yourself that it’s fine because you work out so much…I’m sorry to break it to you, but it’s not…if you want to see results. There’s honestly nothing more frustrating than putting in hours at the gym every single week, and hardly seeing changes. If you’re going to put in the work at the gym, you HAVE to put in the work in the kitchen…or should I say grocery store. I am happy to chat more with you about your nutrition…in fact, I’d love to! Just find me at the gym!


Kim blog


Boost your metabolism

Did you know you aren’t “stuck” with your metabolism?  We have all heard the old saying how your metabolism “stops” when you get into your 30s.  This is not entirely true.  While hormones do change, it is more so our lifestyle changes that affect our metabolism.  We eat out more often and become more sedentary, which results in increased calories as well as lower metabolism.  Here are some ways to rev up your metabolism no matter your age.

  1.  HIIT (High Intensity Interval Training).  HIIT is a great way to not only burn calories but also increase your metabolism.  According to bodybuilding.com, not only do you burn tons of calories while doing HIIT; you also continue to burn calories for hours after your workout.  Talk about benefits!
  2. Build muscle. The more muscle you have, the higher your metabolism.  Period.  Building muscle can be achieved by lifting weights.  And yes even women can lift weights.
  3. Drink water.  Drink lots of water.  The human body is approximately 60% water and not replenishing it can lead to mild dehydration.  When the body is dehydrated, even mildly, it leads to cravings, hunger, and malfunction.
  4. Eat real food.  When we say real food, we are talking not processed.  When you eat processed foods, not only do you lose many necessary nutrients you also lower your metabolism.  We could go on and on about processed foods but we will save that for another blog.
  5. Eat several times a day.  When you eat three large meals, your body slows it’s metabolism down in between meals.  Eating 5-6 small meals throughout the day also decreases the chances of snacking and making unhealthy choices when hunger strikes.


Baumgardner, Rebekah. (2015, Mar 18). Metabolism: Popular Myths And 9 EASY Ways To Rev It Up!. http://www.bodybuilding.com/fun/9-tips-to-increase-metabolism.htm

Benefits of meal prep

meal prep

How many times have you come home exhausted from work and thought “what are we going to eat”?  And then how many times have you said “I am too tired, let’s just go out to eat”.  Once a week, two times a week, almost daily?  What about packing your lunch for work?  Too much trouble and feels like a lot of work?  Not only does this reek havoc on your budget, it also reeks havoc on your fitness goals.  According to the USDA (2010), when meals are eaten out (not packed or cooked at home) it adds an average of 300 calories to their daily intake.  That is an additional 1,500 calories per work week.

While the added calories can be a shock.  Imagine the strains it places on your budget to eat out twice daily.  The average lunch meal costs $10 a day and eat lunch out an average of twice weekly (Touryalai, 2013).  According to Hamm (2014), the average person eats dinner out four times weekly at an average cost of $12.75.  This averages $71 a week, $284 a month, and $3,408 a year.  Imagine what you could do with an extra $3,400 a year.

While the added calories and expense are hard to swallow.  There is another factor to consider when discussing benefits of meal prep.  No one likes to grocery shop!  Imagine being able to go to the store, get what you need, and get out!  Meal prepping allows you to think ahead and make a list versus walking aimlessly around the store trying to figure out what to buy.  It is not secret going to the store without a lists results in spending more an buying a bunch of junk you don’t need and often ends up going bad in the back of the pantry.

Check back this week to see tips on meal planning!

Hamm, T. (2014, July 31). Don’t eat out as often. Retrieved from http://www.thesimpledollar.com/dont-eat-out-as-often-188365/
Touryalai, H. (2013, September 25). Lunchtime: Americans Spend Nearly $1K Annually Eating Out For Lunch. Forbes. Retrieved from http://www.forbes.com/sites/halahtouryalai/2013/09/25/lunchtime-americans-spend-nearly-1k-annually-eating-out-for-lunch/#66f579983b19

Todd, J. E., & Mancino, L. (2010, June 01). Eating out increases daily caloric intake.  (United States, Department of Agriculture, Economic Research Service). Retrieved August 13, 2016, from http://www.ers.usda.gov/amber-waves/2010-june/eating-out-increases-daily-calorie-intake.aspx#.V6-dvDXRu6o


5 foods good for your weight loss

Finding good foods to eat when starting your lifestyle change can be hard.  One thing says eat this but don’t eat that.  Then the next article says the exact opposite.  We went on a hunt through many articles to find some answers and this is what we came up with.

  1.  Fish– Fish is a low calorie, high protein food that has many other benefits.  Fish is also a  source of iodine which is required for proper thyroid function.
  2. Beans and Legumes– These are high in protein as well as fiber.  This can help you feel full longer.
  3. Cottage cheese– Cottage cheese is high in protein as well as low in calories.  An added benefit is it is high in calcium which has been known to increase fat burning.
  4. Avocados– Avocados are full of healthy fats and also contain fiber and potassium.
  5. Boiled potatoes– Potatoes are full of nutrients and fiber.  They can help keep you full longer.  Now keep in mind, boiled potatoes does not mean to boil, mash, and add loads of butter and salt.

This just a very short list of foods that can be good for your weight loss plan.  There are many foods good for your weight loss and one key is to find things you like.  Foods are considered good for weight loss if they are low in calories, high in protein, or high in fiber, or a combination of these things.  Bieng mindful of what you eat on a day to day basis can be helpful.  Use a calorie counter or keep a food diary, most times you will be surprised at the amount of food you take in.  Lastly, try not to think of it as a “diet” but more as a lifestyle change.  A diet is temporary; lifestyle changes will allow you to keep the weight off in the long term.

Questions about nutrition or need help figuring out what works for you?  Contact us today and we will connect you with one of our nutrition specialist.


Benefits of smaller training groups

Benefits of smaller training groups

As many know, group fitness has become increasingly popular.  There are many benefits to working out with smaller groups.  Smaller groups are defined as groups of ten or less.  Today we are going to talk about the benefits of those smaller training groups.

  1.  More personal attention– When there are less people in the class, the instructor has more time to ensure everyone has proper form and to show needed modifications.
  2. Community– This also allows for instructors, and attendees alike, to get to know each other and their fitness goals.  This leads to #3.
  3. Motivation-When the instructor says “see you Thursday”, you are more likely to come back and continue working toward your fitness goals.  Once you meet others in the class, you will develop friendships and motivate one another.
  4. Cheaper– Personal Trainers can cost between $25-$60 an hour.  Smaller groups allow you the more personalized attention while keeping your costs lower.  Two classes a week costs you $64 a month versus two sessions with a Personal Trainer would cost you a minimum of $200 a month.
  5. Variety– By attending training groups, you get more variety.  You can keep your workouts fun and interesting by attending kettlebell AMPD, Zumba, and circuit training.  Sure beats running on a treadmill staring at the walls for an hour.
  6. Fun-It is so much fun just to workout to music and it makes the hour go by quick.  You didn’t even realize you were working that hard!
  7. Commitment– It is easier to get there when you know class starts at 6:30pm versus you just go whenever you get the urge.  If you know your friends are at the class waiting on you, you are more likely to get off the couch and GO!
  8. Results– As you can see, smaller training groups have some awesome advantages.  The biggest one being results as you are more likely to stick with it with all of the things mentioned above.

Contact us today to see how we can help you start on your fitness journey to a better you!