What is LISS Cardio?

Have you ever heard of LISS cardio? I had not for a long time, but this year I have seen more and more people posting about LISS cardio. So I thought, what is that?

It turns out that LISS stands for Low Intensity Steady State. It’s all about doing at least 45 minutes of low intensity cardio, 65-75% of your max effort. Yes, this is the long, steady, and sometimes boring, type of cardio that is typically hated. To perform LISS, you can walk, run (at your own comfortable pace), hop on the elliptical, or hike! It may be boring at times, which is why I like to run or walk outside for my LISS. Unfortunately, I have something going on with my ankle so I am out of running commission right now, so I walk or do the elliptical. 

It’s so easy to take yourself outside and walk for 1 hour. And it’s summer! This is the time to get outside. Fall is right around the corner — which I am PUMPED about — so now is the time to enjoy the heat before it starts creeping away. I think Summer and Fall are the best times to be outside, so I like to get out verse staying inside. It doesn’t always happen and plans can change due to weather, but it is so worth it. 

How does LISS cardio help with weight loss?

It’s important to mix up your routine. I’m a big fan of running, swimming, walking, hiking, HIIT (high intensity interval training), strength training, LISS cardio and doing other fun active things like kayaking, bike riding, and playing tennis. It’s important to mix it up so that your body doesn’t get too used to your preferred type of exercise. 

Think about it. We exercise to work our bodies, exercise certain muscles, improve our health, improve our strength, and for several other reasons, but our bodies are brilliant. They adapt. They get stronger. If you are working your body the same way over and over, your body will adapt, get stronger and that work won’t really be much work anymore. We need to change it up.

How do I do that? Easy! Mix up your favorite exercises and activities throughout the week to make up your weekly plan. Do different things on different days, change the time or the intensity (by taking it up or down) or try something completely new! If you have something you love, like running, you can change up the distance, your intensity, your course, or do intervals. There are so many ways you can do this. The options are seriously limitless. Change it up any way you can.

You don’t have to go crazy with it, but aim to do it differently 1 day a week if you typically perform the same exercise 3 times per week. So for running, if you have your course that you love and always do it the same way — maybe you just try to run your best each day (that’s what I typically do) — stick to that 2 days out of the week and do 1 “change up” run. It can be a day of speed work or a day of longer distance where you work a little harder to kick it up at the end. Make it work for you. 

How does LISS work into this? Like I said before, it’s part of mixing it up. But it’s also how our bodies perform during LISS cardio. When you get too fatigued or are working really hard, your body stops using fat for fuel and looks for other sources of immediate energy like blood sugar and muscle glycogen (think immediate sources of energy, like the ones you get from carbs and sugar). When you perform 45-60 minutes of LISS cardio, your body is mostly using fat for fuel. 

How do you control this? Target heart rate. At 120 beats per minute or less, your body will most likely be using fat as it’s main fuel source. Looking to lose fat? Then LISS is for you. Incorporate LISS cardio into your workout routine and see how your body changes. Ready? Let’s make a plan. 

The plan…

A good game plan is to workout or get significant exercise 5-6 days a week. I’m all for get up and move as much as you can, but I also believe in having a rest day. Relax and recharge.

So if you are exercising regularly 5-6 days a week and prefer to “go hard,” you can perform LISS 2-3 days a week and go harder on the other days. 3-4 hard days a week is really good. By incorporating LISS and a rest day, you are allowing your body to recover and still stay active. You are still elevating your heart rate and working your body, just not so intensely. You’re up and you’re moving — you’re doing your body good. 

Want to do more LISS or primarily LISS? No problem! You can be a LISS cardio queen or king and still transform your body. For those who prefer exercising primarily through LISS cardio (think walkers and steady runners), you can do your thing 5, 6 or 7 days a week! The great thing about LISS is that it is low intensity and should typically be less stress on your body.

Walking is the picture perfect way to perform LISS. You can walk your heart out every morning, afternoon or evening and then sprinkle in other forms of exercise throughout the week. Maybe 2 days a week you take a kickboxing or boot camp class, maybe you do yoga, pilates or do some strength training. It’s up to you. My suggestion is to do something that requires strength. Yoga and pilates are fantastic and gentle ways to improve your strength and work your muscles. Need to bump it up or tailor the workout specifically to your capabilities? Strength train in a way that works for you. You can get help from a personal trainer, watch videos online, take a class — whatever, just make sure you are doing the exercises properly so you don’t hurt yourself.

By mixing and matching your exercises and workouts and incorporating LISS to your routine, you can and will transform your body. Of course it is also best to pair your routine with healthy eating habits and to make this routine a habit. Consistency is the biggest key. Stay consistent, and you are on the road to reaching your goals.

Til next time! 🙂

Good food. Good moves. Good tips. Good for you.

xo Kim, Running on Good

How to Recover from Vacation the Healthy Way

Recovering from vacation the healthy way.


We often return from vacations, weekends away or long holiday weekends feeling like we need to turn up our healthy habits and recover from the weekend damage. The 4th of July is just around the corner so it’s the perfect time to be discussing this. I also just returned from vacation and implemented these methods to bounce back to my pre-vacation self.

In order to bounce back, you do not need to go to any extremes. That means no skipping meals, no 3 hour workouts, nothing like that. All you need to do is get back to your regular routine and stick to this guide: 

1. Workout hard. I don’t mean go crazy or do something you aren’t trained for. I simply mean work your hardest. Do not half-ass it. I’ve recently been working out for 1 hour, going hard for probably 45 minutes and using the remaining 15 minutes for my in-between rests and stretching at the end of my workout. Intensity is more important than duration and will give you better results faster. HIIT workouts are a great way to do this. I will provide more details about my workout below.

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2. Eat 3 meals a day. Eat a nutritious and satisfying breakfast, lunch and dinner. Shy away from snacking. I will outline what my meals are typically like below.

3. Snack with a juice. I lied a little bit. You can snack and you should snack. But only on one thing — green juice. It can be fresh or an organic cold-pressed juice like SUJA, Evolution Fresh, Blue Print or something else like that. But make it organic and cold-pressed. Also look for a juice with greens and lemon. Wheatgrass and ginger are good things to look for too. IMG_3444   IMG_3718IMG_4138

If you do this for 3 days, you can do a green juice on your first and third day and another kind of vegetable juice on your second day. Something like beet or carrot with apple is a great choice. (click images to enlarge)

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4. Drink lots and lots of water. Drink. Drink. Drink. Try to drink half your body weight in water. So if you weigh 130 pounds, I want you to drink 65 ounces of water throughout the day. It also helps do drink a full glass of water first thing in the morning upon rising, before each meal and before bed. This helps with digestion and is really good for your internal organs.

5. Add lemon and/or mint to your water. I prefer to drink plain water when I first wake up, before I eat and before bed. My other water, throughout the day, typically has some mint leaves or lemon slices and mint leaves. Both are great for cleansing the body, fighting off cravings, healthy digestion, detoxifying and work as natural diuretics.

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6. Sleep and be patient. Try to get 8 hours of sleep each night and just be patient. Your body needs time to get back to its “normal.” It will take a few days, maybe 3-4. You can follow this guide for as many days as you like. You can even use it as a guide for weight loss.


In more detail…

The workout: I typically start my workouts with some form of cardio. I do this because I enjoy it and it makes me feel good. If you hate cardio, make sure you at least warm up with a brisk 5 minute walk, some jumping jacks, some squats and a side-to-side step with a punch. You want to move and target as much of your whole body as you can to lubricate the muscles.

My cardio is usually running, but I injured my heel a few weeks ago and cannot run. Therefore, I’ve been biking for cardio. I go on the spin bike and bike for 20-30 minutes depending on the day. I do intervals of moderate to high intensity. I’ve typically been doing 20 minutes because my HIIT and strength training circuits are pretty tough and I want to reserve some good energy.

My circuit or HIIT session for the day is one of the following: (I rotate and sometimes mix it up)

  1. Either the leg, arm or ab workout from Kayla Itsines’ free workout guide. You can download it from her website — go to download now.
  2. The drill pictured above from SWEAT Fitness. I do it twice through along with the following drill.
  3. A 2 move drill of squats and squat thrusts. You will do a decreasing count of the two moves in circuit form. If you workout regularly, I’d say you can start with a count of 15 and do another 5 or 10 if you complete it and feel you can do more. Better to be safe than sorry! Okay, so you do 15 squats (weighted or not) followed by 15 squat thrusts, 14 squats followed by 14 squat thrusts, 13 squats followed by 13 squat thrusts… until you get to 0. Make sense? Do it and do not stop until you get to 0.

The meals: If you have a healthy routine, get back to it. If you need some guidance, this is what I usually do for breakfast, lunch and dinner:

  • Breakfast: Superfood Protein Oats — cook oats with egg whites, 1 tsp coconut or coconut palm sugar, 1 tbs Nutribullet SuperFood SuperBoost mix (chia, goji, cacao, maca), 1 tbs organic almond butter or peanut butter, 1-2 tsp ground flaxseed or wheat germ and 1 diced banana. To make the oats with egg whites: cook your oats for close to 2 minutes, whisk in 1 egg white or 1/4 c egg whites and cook for another minute.
  • Lunch: Big Green Smoothie — spinach, fruit (usually 4-5 whole strawberries, frozen mixed berries, frozen peach slices and/or cantaloupe — just mix up what you want), 2 tbs hemp protein or 1 scoop of your favorite protein, 1 tbs Nutribullet SuperFood SuperGreens, 1 tbs Nutribullet SuperFood SuperBoost or Fat Burning Boost or Energy Boost, coconut water and unsweetened almond milk.
  • Dinner: Salad with Veggies and Chicken — I like to make a big salad loaded with organic romaine lettuce, organic carrots, organic tomato, organic cucumber and top it off with some almonds and organic raisins. This has been my favorite way of making my salad as of late. I love the tiny bit of sweetness that the raisins add. I get Earthbound Farm organic raisins and use 1/2 a box per salad. If you don’t like raisins, you can simply slice and toss in some grapes. Pineapple is also a nice addition. But choose 1 fruit, no more. I also use 1 whole heart of romaine, so this is a big salad. I then dress my salad with some organic extra virgin olive oil and organic balsamic vinegar. Yum!

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  • If you need more — Like I said above, I suggest you have a juice somewhere in your day. I typically have mine somewhere between lunch and dinner. If you need some more sustenance, that’s perfectly fine. Here are some things you can have with your juice to hold you over until dinner:

1. Raw Revolution Bar — they sell full size and minis! Perfect. I love Spirulina Dream.

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2. Two Mom’s in the Raw Granola Bar — only have 1/2

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3. Quest Bar — choose a flavor without sucralose! My favorites are chocolate peanut butter and double chocolate chunk. If you like Quest bars, have 1/2 alongside your smoothie and the other 1/2 alongside your juice.

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4. A small handful of nuts and/or seeds — whatever you like but make sure there are no added oils. You simply want the nut or seed. That’s it. These are my favorites:

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With this you should be good. Stick to your workouts, healthy eating and water drinking for 3-4 days and you should bounce back to normal pretty fast! And remember to take rest days with your workouts. After 3-4 days, take a rest day. Your body needs to recover. Rest by walking, taking a yoga class or just spending the day out and moving around gently. Recovery without any extremes… that’s the way to do it!

Good food. Good tips. Good moves. Good for you.

xo Kim, Running on Good