HIIT vs. LISS cardio

hiit vs liss

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,



Pure Barre Platform review

IMG_5592I’m a HUGE fan of barre-based workouts. Not only do I love taking them, but they are also one of my favorite classes to teach (I’m a certified group fitness instructor in case you didn’t know ☺). Today, I’ll be giving my review of Pure Barre, a barre-based fitness class.





Pure Barre classes focus on muscular endurance, using body weight along with some resistance equipment (light weights and resistance bands). It is a total body workout that concentrates on constant muscle engagement through small contracted movements, working until muscle fatigue.

First, let me tell you why I love Pure Barre:
~The music. I’m obsessed with the playlists, which consist of high-energy electronic dance music (my jam).
~The flow of the class. You’ll start off with a quick warm up, move onto upper body, lower body, core work and finish with a nice stretch. There are also small stretch breaks in between. This format doesn’t change, so you’ll always know what to expect.
~It never gets easy. While the format of the class remains the same, the actual workout routine changes frequently, so your body is constantly being challenged.
~Mind-body connection. Throughout the class you are directed to really focus on the muscle you are working. As a fitness instructor, I know how important the mind-muscle connection is for results, so I appreciate that this is emphasized in the class.

The cons to Pure Barre:
~The instructions can be very difficult to follow, especially if you’re new to the class. To maintain the quick pace of the class, most instructions are given verbally, and depending on where you in the room, it can be tough to see the instructor when they are demonstrating the moves. Ideally, the instructor will come over and correct each person’s form, however this is tough to do during a packed class. Just like anything else, the more you take the class, the more you will get the hang of it. Also, most studios offer a free “Breaking Down the Barre” instructional class that can be very helpful.
~Not enough upper body work and cardio. While the classes are a total body workout, the focus is definitely on lower body.


Pure Barre recently released Pure Barre Platform, “a new fast-paced class designed to optimize cardiovascular results and increase total body strength. This heart-pumping class combines quick bursts of high intensity, yet low impact cardio work with periods of lower intensity muscle-sculpting movements. These 55 minutes of high energy, fun and intense interval training at the barre will help you burn calories, jump-start your metabolism, and increase your overall endurance. It is the perfect cardio complement to your Pure Barre class to help you achieve even greater results, while still holding onto the traditional pieces and parts of a Pure Barre class that we all know and love.” Read more directly from their website here.

I saw snippets of the platform “jumps” on social media and was excited to try it out! I took my first Pure Barre Platform class last week and I walked in expecting a traditional Pure Barre class with some cardio mixed it. My initial thoughts: It’s very different than the traditional Pure Barre class.


The movements are BIGGER, and more exaggerated. Almost everything you are taught in their traditional class is thrown out the window. There are no “tiny, little movements” and there are no “tucks.” The class is less strict about form and is more focused on fast-paced, large movements.

I LOVED the platform jumps, but wasn’t a huge fan of some of the other platform work. I also didn’t expect the platform to be used the entire class, which it was. Had they kept the traditional class, but added in just the platform jumps for a cardio element, I would have LOVED the class. Here are my final ratings:

Pure Barre traditional class: 9/10.
Pure Barre Platform class: 6/10.

Keep in mind that these are my thoughts of Pure Barre Platform after having only taken it once. If I continue to take the platform class, my option could change, however I plan to stick to the traditional Pure Barre classes and get my cardio in on my own time.

Have you taken Pure Barre or Pure Barre Platform? Let me know your thoughts!

Be well,


snowed in circuit workout

Winter has officially arrived! We got tons of snow in New York and I’ve been using it as an excuse to enjoy some time at home in my pajamas 🙂 I typically workout at a gym due to the variety of machines and equipment available, but when I’m short on time (or snowed in), I can easily get a good workout in with minimal equipment. In fact, all I have is at home is a yoga mat and a set of 12 pound dumbbells. You do not need a gym and ton of equipment for a great workout! Here is the circuit I did this morning, and boy was it a sweaty one!

BeFunky Collage1

What is your favorite workout to do at home?

Hope everyone stays safe and warm!

Be well,


5 easy ways to avoid holiday weight gain

With the busyness of the holiday season, it’s easy for your health and fitness goals to get placed on the back burner. Here are some easy tips for staying healthy, happy and fit during the holiday season so you’ll be ahead of the game come the New Year!

xmas tree

have a food strategy  – with all the holiday parties, you’ll find an abundance of food and sweet treats everywhere! You can avoid holiday weight gain without having to chew on broccoli while everyone else enjoys the meal. Play it smart at holiday dinners and choose the best and leave the rest. Pick your favorite foods that you know you’ll enjoy the most, or select the foods that look most appetizing to you, and leave the rest. Do you want a biscuit with your meal or another glass of wine? Would you prefer to have Christmas cookies or hot chocolate for dessert? This simple tool of “picking and choosing your battles” will allow you to enjoy your absolute favorite holiday foods.

However, if you’re the type that will feel deprived by picking one food over the other, than I suggest you “eat all, but eat small.” Have a few bites of everything that you want, and stop when you’re full (not stuffed like Santa). By doing so, you’ll feel satisfied that you were able to try all of the foods that you wanted, but not guilty for completely going off the rail.

give up the “I already blew it” mentality – ok, so you ate three cookies, but that doesn’t mean you should polish off the entire bag of cookies! Those three cookies won’t affect your weight, but eating the whole bag certainly might! If you’ve overindulged and are feeling guilty, forgive yourself and then MOVE ON! Enjoying delicious foods should never cause guilt, but it’s when you give up on yourself and keep the damage going that will leave you feeling not so great. So, put the cookie jar down and walk away!

stay active – go for a jog, get a weight training session in, take a spin class – the holiday season is the perfect time kick up your normal workout regime. It will help you blow off the stress that can surround the holidays, boost your mood and burn some extra calories!

take care of yourself – the holidays are often a very busy and stressful time, so it’s important to take extra good care of yourself. Get a massage, take a yoga class, spend some quiet time reading a book – make sure you do things that will keep you happy and healthy this season.

focus on the reason for the season – put the food, parties and gifts aside, and remember what truly matters this time of year: spending quality time with your friends and loved ones and creating incredible memories that will forever nourish your soul.

For more tips on how to eat healthy during holidays and dinner parties, check out this post.

Wishing you a happy and healthy holiday season!

Be well,