one of our greatest challenges is teaching clients that there is so much more to fat loss than just cardio.

And, more often than not, too much cardio can backfire.

Here's why... 

[Side note: TWO days left 🚨 Click here to join our group coaching program and save $500 before Dec. 31st. Next cohort opens after April 2023.] 

Before we get into the exact formula that we've seen help our clients the most, let's review the types of exercise in terms of how they impact the body.

Exercise can be categorized into 3 categories based on intensity:

• LISS: low intensity steady state
• MISS: middle or moderate intensity steady state
• HIIT: high intensity steady state 

Each type of exercise impacts your heart rate differently + uses a different muscles and energy systems in the body.

This is extremely important to understand so that you're fueling and recoverying properly for your specific activity.

Additionally, your body type (ectomorph, mesomorph, or endomorph) determines the type and frequency of each exercise that is best suited for you and your goals.

Examples of LISS (50-65% max HR):

• Able to speak easily. Activity very sustainable for many hours.
• Everyday tasks, walking, leisure biking, swimming, stretching, cleaning, gentle yoga, cooking, gardening, etc.

Examples of MISS (65-70% max HR):

• Slightly more breathless. Activity less sustainable than LISS.
• Jogging, running, elliptical, endurance training, spin class, rowing, power yoga, cardio dance classes, boxing, Zumba, etc.

Examples of HIIT (70-90% max HR):

• Speaking is difficult during a working set / interval, and you have to catch your breath in between intervals during rest. Not sustainable for long.
• Progressive strength training, powerlifting, Olympic lifting, sprinting, hiking with altitude changes, conditioning classes, sports, etc. 

That means...

Lifting weights / strength training is a form of cardio because it raises heart rate!

Strength training has a similar impact on the body as do sprints, so they go in the HIIT category.

They both burn more calories AFTER exercise.

Plus, the muscles developed from this type of training increases your BMR (basal metabolic rate) or calories burned at rest.

With this in mind, strength training is your biggest ROI when it comes to exercise. 

Strength training + as much walking daily should be the exercise entree with everything else a side dish or dessert.

This is it right here. Simple but not always easy as we see many clients attached to their high rep bootcamp classes or Peloton bikes.

Ironically, these super intense classes often increase hunger to a point that it feels impossible to *not* binge eat later. Plus, we find that many clients in this category are in a constant state of inflammation from high reps and high heart rate. It over-stresses the body for some people, and keeps them in recovery mode. That means, all their resources go to recovery instead of fat loss.

Our exercise recipe stresses the body enough to create change without overtaxing your adrenals and stress hormones. 

If you are in a hyper stress state,  especially for women, HIIT can be put on a timeout with just strength training and walking as the foundation. 

Our MOST successful clients are the ones who not only implement our nutrition program but who also take our online classes. 

We teach this exact layout, 5 days a week at 8am and 12pm Pacific Time every Monday through Friday. 

Our class sizes are small so you can receive real-time feedback from our world-class instructors.

This is ideal if you're new to strength training or have never had quality feedback on your exercise form.

And best part of all, it's included in our upcoming group coaching cohort that kicks off in January 🎉

We won't be offering up this group program again until after April 2023.

Click below to reserve your spot by December 31st using the $500 off discount codes before prices increase in the new year:

If you have any questions, please click reply to this email. We read each and every single one of your responses and will get back to you right away 💚

Let's make 2023 all about taking care of YOU!

Shannon Morse & Lisa Kirby | Creators of Awaken Your Nutrition @thegreendoor.life  |  thegreendoorlife.com

P.S. Looking for premium support? Click here to book a call with a team member and learn more about our VIP 1:1 coaching program.

Upcoming Events:

Let's Talk

When you're done trying "all the things" and are tired of feeling tired, we'll be here waiting for you with open arms! Apply for our life-changing 12-week Awaken Your Nutrition program today and feel better at your next meal.

Book a discovery call today to get started.

You'll speak with a Green Door Life team member and learn more about flexible payments and the right type of program to support your goals and learning style.

Click the Discovery Call link below or forward this to a loved one who is ready for this support in their life (limited space available; serious inquiries only)👇

P.S. Looking for more nutrition, health, and training support? Here are 2 ways we can help you:  

(1) WATCH OUR FREE MASTERCLASS → Discover the 3-step system in our that helps you activate your natural weight management code without restricting your favorite foods or exercising excessively! Click here to register and view at your convenience.

 (2) GET LEAN → If you’re ready to permanently lose at least 10 pounds in as little as 8 weeks or want to maximize your performance and muscle tone, then book a discovery call with us.

Stay In The Loop 

Follow us on social media for live Q&A sessions, recipes, workouts, health tips, and other free educational content.