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I am highly obsessed with these nikes, and alo pants!  I wear them on the daily, not just work out in!  The nikes come in many different colors, and I am really surprised I haven’t bought another pair of them.

So CARDIO.  I wanted to talk more with you about that.  I get a lot of questions about if I do extra cardio ON TOP of the LOVE HIIT BODY GUIDE.  And I absolutely do!  Especially if I am wanting to really lean out (hence kini season soon!!) haha but no I really do it because it makes me feel SO good.  

If I don’t have the time, I won’t but I will do 15-20 extra minutes of intervals either running or on the stair master, which I am a HUGE Fan of the stair master.  I am really trying to get my flat ass to grow, so that needs to happen haha.  

Anyways, you don’t have to run on the treadmill for a year… in fact if you’re looking to really get shape in your body, doing weights is going to be the absolute best.  Which is why I made the HIIT guide because you’re combining both, plus building your heart rate up and back down constantly, so you’re burning more calories and building muscle.  You will never hit a plateau, and you can repeat the entire LOVE HIIT BG program over and over again, which is what I do!

I do the extra cardio honestly because I LOVE IT.  I like to sweat my balls off haha.  I love the way it makes me feel.  I am not trying to lose weight or any of that.  It makes  me feel so good and it actually makes it so I am more inspired and creative.  You gotta find what is going to help get those creative juices flowing and intervals and my HIIT guide do just that for me..  give it a try!  

And honestly I can eat more if I do haha and that is a HUGE bonus in itself.

If you’re looking to tone up and lose weight, my body guide alone will totally help you.  you don’t need to add on anything else, unless you really want to!  I explain more of  “extra mile cardio” in my book!

Have a great day!  Going to go play with Oaks now 🙂




So intervals, are basically life to me now.

So what is interval training?

Interval training is a type of physical training that involves a series of low- to high-intensity exercise workouts interspersed with rest or relief periods. The high-intensity periods are typically at or close to anaerobic exercise, while the recovery periods involve activity of lower intensity.

I cannot go one day without doing them.  It has helped my anxiety and worry that I constantly have ever since Oaks.

I got the tip from The Skinny Confidential.  She is one of my favs.  Must check her out.

Anyways, doing intervals not only burns more calories, but it really helps with depression, anxiety and just plain old stress.

It can help to reduce mental illness, and good for your overall health, and mind.

This is the main thing I do to get my cardio in.

What I do, is I will get on the treadmill anywhere to 20-40 mins.

I bring it to a 4.0 incline, and speed walk on 3.5 for 1 minute and then bring it up to 7.0 for the next minute. 

I will do this usually 30 minutes every day. 

I do it after my heavy lifting.

-Here are a few reasons why intervals (anerobic exercises) are so good for you

•it promotes brain growth

•it prevents stress by beating it to the punch: self-inflicted physical stress helps ready the body to cope with emotional or physical stress when it comes around unexpectedly

•it interrupts the mental feedback loop of anxiety within the brain

•it reduces muscle tension, which in turn, reduces anxiety

•it regulates all the neurotransmitters targeted by antidepressants, thus waking up the brain and improving self-esteem

•it elevates brain-derived neurotrophic factor, slowing cognitive decline and strengthening your capacity for and rate of learning, and protects neurons against the corrosive effects of cortisol (exercise boosts BDNF at least as much as antidepressants if not more)

•it balances neurotransmitters in the brain that promote focus

So, to break down what I do with my cardio intervals each week.

Four days out of the week I will do 20 minute intervals with heavy lifting.  On the weekends I will do 30-40 minute intervals with heavy lifting.

The reason I do more on the weekends is because I usually want to burn off anything bad I ate.

I have something SO exciting to share tomorrow with you all so stay tuned!

Let me know if you have any questions about this.