Cardio, Sushi & Quality Workouts



Let's talk about CARDIO!
There are 2 main types of cardio:

  • steady state
  • high intensity interval training

Of course, there are variations of each within those categories, but generally speaking, most cardio falls into either of these 2 camps.

Steady state cardiois anything that keeps your heart rate at a steady rate for a consistent period of time (think: walking, running, ellipticals, biking, etc.) whereas interval traininginvolves any type of activity where your heart rate spikes up and down for a consistent period of time. 

Check out these 2 workouts I logged with my heart rate monitor. The first one is a steady state workout (running) and the second is a HIIT workout(KB swings, box jumps, battle ropes, etc.) followed by a weight training session.
*The actual HIIT cardio portion ends after the last chunk of yellow. The rest is weight lifting.

Just by looking at the numbers here, you can see that my entire run (from warm-up to cool down) was 50 minutes. I burned about 490 calories and stayed mostly in a single HR zone (yellow.) Compare that with just 26 more minutes of exercise, which included weights + cardio, and I burned 650 calories while switching between zones (3-4 different zones during my cardio portion!)

So what does all of this mean? 

Obviously both forms of cardio get the job done, so some of it is simply preference in terms of how you want to go about burning some cals. However, studies are also showing that interval training leads to fat loss afterthe cardio session ends

Personally, some days I prefer to get outside and enjoy the weather & views for a nice run. Other days I can't be bothered, so indoor HIIT cardio it is.

Like I said, some of it is preferential, but your choice of cardio could also be impacting your goals like weight loss, muscle gain or strength progression. 

Questions? Respond to this email and I can help you set up a good cardio routine!




I get this question frequently from clients & friends, and it's always tough to answer.

I went out for sushi last night & had 2 amazingrolls, and I don't feel the least bit guilty or "unhealthy" because I understand what "healthy" means to me. 

For me and my diet & my goals, "healthy" means an appropriate amount of fats, carbs & protein each day. In that case, sushi can be the perfect balance of those! 

  • Fat = avocado, cream cheese & salmon
  • Carbs = rice
  • Protein = fish, shrimp, crab

This is when it's important to know what "healthy" means to you personally, and also understand what makes up the food you eat. If you don't know anything about food & its nutrients, it's easy to incorrectly categorize things as "healthy" & "unhealthy" based off what you hear or read. 

"Cream cheese is fattening."
"Rice has too much carbs."
"Avocado is too high in fat."

It is true that cream cheese has the potential to fatten you up (so does chicken, though) and it's also true that rice has carbs and avocado has fat. However, like I tell my nutrition clients: it's a numbers game. It's simply about balancing your protein, carbs & fat throughout the day and allotting space in your diet for the foods you want to eat (assuming you are conscious of your diet, that is.)

For me, if I know I'm having sushi one night, I know enough about food to know it is higher fat/carb than a normal dinner for me. So, I will try to consume less fats & carbs throughout the day to make sure I "save room" for the sushi. This DOES NOT mean I eat less throughout the day in general, I simply reach for protein sources over carbohydrate rich foods.

If you have questions or are looking for help setting up some basic diet guidelines, reply to this email & I can help you out!


Snapseed 2.jpg

Lately, I've been really focusing on qualityover quantityin my workouts. The truth is, anyone can follow a plan, hit the miles they need to hit, and train their bodies to lift the weight they want to life.

But health is not just about going through the motions & checking something off a list because it's what you're "supposed" to do. 

It's about what you learn & who you become through pushing yourself and doing the things you might not feel like doing. It's about introspection, dedication, follow-through, self-respect, presence-- all of these you cannot see or measure, and for that reason, I'm choosing to focus on qualitative measures rather than quantitative. 

Here are some things I ask myself when I'm evaluating a workout:

  • Was that fun?
  • What was my favorite part?
  • What did I learn?
  • How do I feel now?
  • Was I truly "there" or was I just following a plan?

It's easy to check off boxes & say "That was a good workout." It's harder to check off the ones that matter, though. Which are you doing?


1-Minute Rundown

Doing: Do you know which form of cardio is best for you? Steady state & HIIT each have their own pros & cons! Make sure you do some investigating before committing to one type & one type only. 

Eating: Sushi is healthy! Almost anything can be "healthy" as long as you know what healthy means to you and understand what you're eating!

Thinking: It's just as important (if not more) to have a QUALITY workout over a QUANTITY workout. Doing more is not always better if the more isn't something that matters.