tina oh wellness

mind . body . soul

HIIT vs. LISS cardio

HIIT VS. LISS – which should you do?

There are plenty of great reasons to do cardio, including weight loss, reduced stress, increased energy, better sleep and reduced risk for certain diseases. However, there as been some debate as to which form of cardio is the best to do.

hiit vs liss

Low intensity steady state cardio (LISS), like walking for example, allows you to burn calories at a moderately comfortable pace. This form of cardio doesn’t require too much effort and is also great for stress management.

High intensity interval training (HIIT) involves alternating between low to moderate intensity intervals and high intensity intervals. An example would be walking for 1 minute, then sprinting for 1 min, and repeating. This is a more efficient way to burn calories as 15min of HIIT cardio will burn roughly the same amount of calories as 45min of LISS. And since HIIT is typically done for a much shorter duration, you’ll be saving time at the gym. Furthermore, studies show a greater “after burn” from HIIT cardio in comparison to LISS, meaning you’ll be burning more calories throughout the day after your workout.

hiit vs liss

There are, however, some downsides to HIIT: due to the intensity, HIIT can be very taxing on the body, can be difficult for beginners and can be tough to do if your muscles are sore from weight training.

So which is better? In short – there are benefits to both LISS and HIIT cardio! Always listen to your body and do whichever form of cardio you enjoy most, so you will actually do it!

Be well,
Tina

Want to be NOURISHED FOR LIFE?

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peanut butter banana smoothie recipe

I love making smoothies! They are a quick, easy and delicious way to fuel your body with nutrients. I usually switch up my smoothies based on whatever flavor combo I am craving that day, but one of my go-to staples is the classic peanut butter & banana combo!

peanut butter banana smoothie recipe
serves 1

ingredients:
>>2/3 cup milk of choice (I used Silk brand unsweetened cashew milk)
>>1 tablespoon organic natural creamy peanut butter
>>1/2 a frozen banana (using frozen fruit is the key to a super creamy smoothie! I cut ripe bananas into chunks, throw them in a zip-lock bag and stick them in the freezer.)
>>1 scoop chocolate or vanilla protein powder (optional)
>>superfood add-ins like chia seeds, spirulina powder, chlorella powder, ashwaganda, etc. (also optional)
>>3-4 ice cubes

Blend all ingredients in a blender, pour into a glass and drink up! You can also add some toppings such as shredded unsweetened coconut, cacao nibs, a crumbled up Lara bar or Bulletproof collagen bite, etc. and eat it with a spoon! 🙂

SO.GOOD.
Enjoy!

Be well,
Tina

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Eat this, not that: nutritional shakes

Product showdown: nutritional shakes!

A client of mine, who has a very busy schedule, was looking for a healthy nutritional shake that she could have when she’s on-the-go and doesn’t have time for a meal. She asked my thoughts on Ensure nutritional shakes, thinking that they would be a good option for her. While Ensure is marketed as “healthy,” they contain artificial flavors and sugars, genetically modified ingredients and loads of preservatives and additives – not exactly what I’d consider to be a nutritious!

Instead, I recommended Orgain organic nutritional shakes.

organ nutritional shakes
They are full of vitamins and minerals from organic fruits and vegetables, have plenty of protein as well as a balanced blend of carbs and fats. They are free of artificial sweeteners, preservatives and do not contain gluten, soy or corn.They also make a vegan version for those who do not tolerate dairy.

Orgain products can be found online and in stores like Vitamin Shoppe.

This is definitely a better choice! Think before you eat!

Be well,
Tina

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Natural Cold Remedies

There’s nothing worse than feeling sick!  😷 During the cold winter months, our immune systems tend to be vulnerable, leaving us susceptible for colds, the flu and infections. Today I’m sharing some of my favorite natural cold remedies, which are meant to help boost the immune system and help fight illness.

Why is immune support so important? The immune system’s primary function is to protect your body against infection, and if the immune system is weak or compromised, you will be much more susceptible to illness. So a strong immune system is vital for a healthy body!

Natural Cold Remedies
natural cold remedies
~Green tea with cayenne, lemon 🍋 and raw honey 🍯

~Oil of Oregano capsules

~Zinc lozenges

~1T Apple cider vinegar mixed with honey and warm water taken as a drink

~For sore throats, mix together apple cider vinegar, pink Himalayan sea salt and warm water and gargle several times a day

~ACF immune support shot, which is a mixture of immune boosting herbs such as elderberry, echinacea, ginger, etc.

~Essential oils, like this “breathe easy” blend I use in my diffuser

~Lots and lots of water, soups, broth and sleep! 😴 🍵 #naturalremedies

Be well,
Tina

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