Hey ladies, before we get into today’s episode, I want to let you know about the simple, sustainable fat loss program. This is my eight week program. Sometimes I refer to it as the eight week challenge. If you’ve been here a while you’ve been hearing about it and maybe waiting to take the leap, or maybe it has not been the right timing for you if you’re in a season of pregnancy or postpartum. And the time might be now we are kicking off April 8, I am closing enrollment April 1, and I only take 20. Ladies. So if you’ve been thinking about it before, this is the time to take the leap, it does not come back again until September. If you’re not sure what this is, it’s essentially an eight week program where it’s a group setting, I take your hand and walk you through setting up a great metabolism so that you can after the eight weeks have this awesome metabolism built that keeps burning fat for you don’t have to worry about what diet to try this that on and off bandwagons, yo yoing This is the anti yo yoing plan here. Okay, so, in the eight weeks, I set you up with workouts to do their press playing goal. So you just have the plan for all eight weeks, you have access to this forevermore. So the videos are yours to keep and keep using. If you’re not a video gal, I’ve got PDFs for you. And you can also continue whatever workout style you’re doing apart from the program, you don’t have to do the program workouts. Nutrition really is the biggest basis of the program. On the podcast, very often I’m talking about eating high protein, talking about 8020 eating, I’m talking about eating according to your macros sometimes or eating intuitively, this all comes together in the program. So here, maybe you’ve been piecemealing it listening to some of the episodes trying to do this on your own. I just take your hand truly and we start with what you are already doing. And I just refine it as we go in that eight weeks, you start just logging what you’re already eating, and then I’d eat you ah, you know what Sarah? Bullen a name from here, you got to not eat that avocado at breakfast, if you’re going to have peanut butter at lunch, because it’s putting you over in fats. So instead, you’re gonna want to, you know, or if you’re going to have guac tonight, then maybe that’s not the day that we have some kind of peanut butter on the toast, whatever, I teach you how to balance that out in ways of picking and choosing and nothing is restrictive. So you can do this forevermore, I’m equipping you with these tools, so that then when you go to a barbecue this summer, or whatever it is, you know, you can look at the table and say and not say like, oh, I shouldn’t eat that I can’t eat that, oh, that’s off limit, that’s a bad food, that’s a good food, you can be informed and look at the buffet table and say, You know what, I am going to have a burger, but I’m not going to have the bun, because I’m going to have a beer instead. So that’ll be my curb. And then I’ll fill up half my play with veggies and so on and so forth. That’s what I’m teaching you to do. And now, if you want a chance to win some of your money back, you can submit optional before and after pictures, which is a fun little addition to the program that you don’t have to do it is optional. And you know, we come out with a winner at the end. So it’s always a good time you have the support in the community of all these other women trying to do this with you. And we have a good time you have me for personalized check ins. That’s why I kept the number and hundreds of women have found and sustained more importantly, found and sustained fat loss with this program. So go grab a spot we kick off April 8, you could sign up and healthy Catholic moms.com under the work with me tab.
Welcome to The Healthy Catholic moms podcast where we make moving and nourishing our bodies the priority so that we not only fulfill our vocations, but excel in our callings.
I’m Brittany Pearson, a Catholic wife, mom, personal trainer, and I’m here to help you build healthy habits that actually fit your life. I am here to teach you how to get the results that you want and maintain the results that you want without spending hours at the gym, or meal prepping all weekend long. I understand I am right here with you getting my workouts done in the nooks and crannies of time, looking at recipes while nursing babies and trying to prioritize my own health amidst everything else going on. But I have really good news for you, you can get the results you want. In less time without doing hours of cardio and restrictive dieting. I’m going to teach you how to use strength training and eating in a macro balanced way to get you feeling so good and your skin full of energy and strong to carry out your life. Okay. On this podcast, we’ll delve into how to lose fat in a simple, sustainable way. What your workouts and nutrition should look like during different seasons of life like during pregnancy and postpartum times. We’ll also discuss healthy quick meals and how to get them on the table make food that kids will actually want to eat. Mom hacks for Making your day run more smoothly and so much more. All the while with continuous encouragement to stay the course and live with discipline. This is a place where we’re striving to steward our bodies. Well, in order to joyfully serve. I am so happy you’re here. Let’s dive in
Hello, beautiful ladies, welcome to today’s episode, thank you so much for being here and hanging out with me and my little one month old baby guy is wrapped to me as we get together. Today, we’re gonna be diving into hit versus steady state cardio benefits, which is better for fat loss all that jazz. And sorry, I might be rocky I you know, I’m rocking to and fro here. So I do catch myself rocking away from the mic. We did a live webinar a couple weeks ago. And ladies in the chat were like, eye catching like every third word because you’re literally rocking. And at that point, I actually had my microphone attached to the rap. So I was like rocking away from it towards the baby. Anyways, if that’s a little glitchy on the sound, please forgive it. You know, you know how it goes behind the scenes with four kids. And I’m like falling in the basement. That’s That’s how we’re doing things these days. All right, so I’m going to read to you I mentioned last episode, but you might not have listened to these in order. No, not everybody does. That I’m going to read the testimonial from the simple sustainable fat loss program at the start of each episode to get us ramped up for the April round of this fat loss program. I do this three times a year. It’s eight weeks. It’s intensive. I’ll tell you all about it in other parts of the episode. But I just want to share some testimonials with you because I think it means more hearing what other people have to say about it. That’s just me personally, obviously the person who made it is going to tell you the product is great. But hearing from other people is a little bit different. All right, this is from Lauren today’s says these past eight weeks with bringing with a kick in the butt that I really needed. Although I’ve been working out consistently for years, I’ve always struggled to eat a balanced way. I typically go back and forth between eating all clean food or eating whatever I want, whenever I want. It is so hard for me to read these and not comment because isn’t that 98% of us that is almost every single person I’ve worked with is always shocked that they actually see fat loss because they’ve already been working out. And they’ve already been eating quote unquote healthy that was me as well what I you know, dropped a lot of body fat bit, same thing. So anyway, additionally, I’d often fast into lunch because I thought I needed to save my calories. This challenge has totally changed my perspective on food. I feel confident that I now know the balance of carbs, fat and protein my body needs. Because of this I often I eat a fun variety of foods and I’m really just not afraid of calories anymore or gay. I’ve learned so much about balance and moderation when it comes to my food. This doesn’t feel like an eight week challenge that is over and done. It’s an easy choice for me to continue to eat this way. Because I truly feel so much more consistent with my food choices. I couldn’t be more grateful for these last eight weeks ah, Lauren couldn’t be more grateful for your review. Truly, I mean it and I really appreciate all those of you who have taken the time to leave reviews after you do it because again, it usually helps encourage others to get these great results too. All right, diving in a little guys up so it might be nursing so we’re diving into hit versus steady state cardio, okay, so if you’ve been around for with me for any length of time, you know, I am all about strength training as a way to change your body composition to jumpstart and maintain fat loss all of that okay, so I believe the bones of your workout program should be strength training Okay. However, cardio is great cardio has lots of other benefits like increasing your VO to max and heart health and all of that which strength can also play a role in so I’ve said before like you don’t technically quote unquote need cardio as long as you are doing heart pumping strength training you can get a lot of similar benefits research shows, but if you like cardio, you know some of us just are everybody has a different you know leaning I have talked to ladies who there are two ladies I’ll just say because a lot of you probably listen to podcast, homie they might be listening right now because I know they do listen sometimes than laughs and liberals podcasts that when if you’ve never heard the podcast, you should go check it out. This I’ve been on there two times in the second time we were chatting. One of the hosts is all about cardio, and the other host would love to never do cardio again. And just I’m paraphrasing, but you know, they’re a divided team over there. So when we were chatting about working out, it was a funny conversation like that. And I think that’s most of us is, you know, either we enjoy the strength or we enjoy the cardio now you might be of the camp that’s like I only actually do the cardio, because I think I need it for fat loss. Now you don’t you really, I’m going to say that right now, you do not need to do the cardio for fat loss if that’s the only reason you are doing it. But cardio can be a tool to have in your tool belt for fat loss as well. So in the eight week program, we do the bones of it is strength to train your body can’t change your body composition, rather, and rev up your metabolism and all that good stuff that I will teach. But we do also use cardio strategically. Alright, so the funny thing, though, is when we’re having this conversation, if you are purely, because I will talk today about what I consider some of the benefits. Hi, now we’re attempting to nurse in the rep. area. Um, well I consider some of the pros and cons. A lot of this is going to be anecdotally and in my experience, because when you research this research, because in science has kind of swung around in this arena for years and years, steady state was kind of ruling the roost, it was like you need 30 to 40 minutes a day or 30. It was like across the board. Old teaching textbooks would say old training textbooks would say you need 530 minute cardio sessions a week for heart health and didn’t even say anything about strength training for a while. And now standards have been changing. And it’s said, it’s been said in those kinds of textbooks that you can actually swap in strength training gets similar benefits, like I mentioned. But then hit came on the scene. And that was probably I want to say 10 years ago, it was super buzzy maybe 15 years ago, where it was like no hit is the best thing for fat loss. Don’t even do steady state cardio just do hit for fat loss. Now it seems to be a very mixed bag when you even Google it was funny I just in preparing want to have a couple tangible resources for you guys. When I Googled is hit or steady state. You know which one’s better for fat loss, something along those lines. Two articles came up. And the first two articles were in complete opposition to each other. The first one was like and so we see that steady state is definitely you know, the best for fat loss. And the second article was like and as you can see, the research shows it is the best for fat loss. So, um, to give away the spoiler quite early on in the podcast, that’s kind of the gist is you should do what you enjoy. I’m going to read a couple things to us. But my first piece of advice my my knee jerk reaction to you is always the best workout is the workout you’re actually going to do. And that is really true. Because as much as I even tell you strength training should be the bones. If you’re either going to not work out or you’re going to do Zumba twice a week, I would so much rather you obviously do Zumba twice a week because you’re moving if you’re going to not lift at all but you’re going to walk three times a week. Okay, you’re walking but if you’re going to ask me you know what is going to give a longevity protect my bones revved my metabolism, then obviously I have to tell you shouldn’t training right. But same kind of goes with cardio if you hate one or the other. That’s kind of the good news for you is go with the one that you prefer. Now let’s delve into it a little bit. This is from PubMed, and they did a study. It says this study compared the effects of two hip protocols versus steady state training on aerobic and anaerobic capacity following eight weeks of training. And these were untrained people 55 untrained college subjects were randomly assigned to three training groups, steady state exercise and it goes into like the logistics of what they did. Now the interesting thing says the results
the results suggest that although hit protocols are time efficient, they are not superior to conventional exercise training in sedentary young adults. So this is obviously going from not moving at all to then people who were either doing steady state or hit and I don’t remember what the third group was because they didn’t say three groups. But they were not necessarily tracking fatloss they were measuring the increases in power during Wingate testing and like their output their Ventile ventilatory threshold and those kinds of things. So but probably if you can bet that there was no huge differences in things like their vo two Max and lung capacity and whatnot, then there probably wasn’t that’s my my, my drawing conclusions from it as there are probably also not that large of differences in fat loss if there was not that notable of a difference in those arenas either. So that that one was interesting, and that was a PubMed article. And then this one article is from transparent labs.com. And they talked about while steady state may seem better for fat loss in the short term current research suggests that hit provides the same benefits in a more time efficient manner. So it’s also basically saying both are fine hit is going to be quicker for you to do. Um, it did say though, that hit is going to induce a multitude of physiological effects that traditional steady state cardio does not now they’re not citing the exact literature but they’re saying literature suggest that such metabolic adaptations include lower appetite, greater excess post exercise, oxygen uptake, which people usually abbreviate to epoch or epic, the E POC, healthier blood lipid profiles and blood pressure readings increase in vo to max output and favorable endocrine modulation. These beneficial changes are seemingly less pronounced after performing steady state cardio. So they’re just saying you might get some of those benefits, but they seem to be more dramatic when doing hit. There’s a lot of like gray area here to where I feel like some people might just push themselves more in hit and not push themselves as much in steady state. So if you’re newer as well, and you’re like what are these terms, I probably shouldn’t define define the terms closer to our start here. But steady state cardio is doing cardio at one pace. So you are walking, you’re jogging, you’re running for like 20 to 40 minutes. And then hit is where you are doing intervals high intensity intervals. And true hit is like working. If you’re on a scale of one to 10 at a 10 out of 10 at your work intervals and then resting and you should go so hard in those intervals that you truly need the breaks, there are some like hit is still kind of buzzy. So there’s some classes or forms of working out that say they’re hit. But people are like talking through it. It’s like a minute is the interval that’s not really true hit hit is short intervals like 20 seconds is Tabata style 20 seconds of work 30 seconds is usually the max that I will push it sometimes like in our monthly workout program just to test endurance I’ll do like 40 seconds, quick break 20 seconds, quick break 10 seconds or something like that. But it’s not actually even that is even not true hit. That’s just I’m using it strategically for more endurance. But true hit is very short, usually under 30 seconds of a 10 out of 10 effort followed by rest for a short amount of time like that’s like all out sprints on the treadmill all out rowing. So you can do like five of them and get similar benefits to doing 30 minutes on say like an elliptical. Okay, so here’s totally just my opinions now. And my anecdotal notes here, my personal pros in the in the hit department is that it does take less time. Okay, so for busy mom who cannot go for a 30 minute runs twice a week, or 30 minute bike rides, or things like that, but could do five minutes of intervals at the end of a string training session. This is ideal. Truly, for me personally when I have babies, which is right now currently nursing. So obviously babies I get super frustrated what I will I should actually just press pause and back that up. The first when I had my first child, I would bring my little baby in the carrier in the infant carrier into our apartment gym. And I would try to time it like I’d walk him in the stroller try to get him to fall asleep so that I could take the car seat off and pop it right next to my treadmill and I tried to like run on the treadmill and or walk on the treadmill or do whatever but I tried to get this like 30 minute session in and I would get super agitated when I had to stop and nurse all the time. Now that was new Britney the new mom Britney and hopefully hopefully we’re not a selfish anymore I was gonna say the more selfish pretty but that’s obviously a self diagnosis that I would hope I’m not a selfish anymore. But like I could only see this as like this is an interruption to my workout. This is annoying, I have to take a break. I’m probably like not burning as many calories now that was where my head was at. Whereas now I know better and I know that with a baby I’m probably not getting a 30 minute session of anything I’m probably going to have nursing breaks and it’s okay it works itself in better in strength training to take these breaks because you already need rest time. So I know if I’m going to I know I’m gonna be taking Ross after 10 reps. So if he starts crying, you know around rep six he can cry for four more reps and then I will stop and Eleanor Seminole take a break and then I’ll go back to what I’m doing. And three He’s just a room. This is just a tip to those of you who have kids who are like, I don’t know how to work this into my workouts, that’s a really nice thing about strength, you can be a lot more hands on between sets. So even if I have all my kids with me while I’m working out, the key you guys are playing, I will do my 10 reps, do 10 reps of something else, and then I will play with them, check in with them. And okay, Mom, don’t talk to mom during a set. I will say that to them. I have episodes on this. Tons of episodes, I’m working out with kids. But I’ll say don’t talk to moms that are sure after mom set. And then I’ll do it. And I’ll go back to it. So a perk of hit is that it does not take much time, you could literally do three minutes of hit and be in good cardio shape. I have done this for years, I have had like years year stints in there, where I have done absolutely no steady state only hit cardio. And then I’ve gone and ran a 5k randomly, which obviously is steady state cardio, or ran, you know, if I was doing a distance more than five miles, I would need to train for it. But just having the hit base can usually give you a if along with the strength training, you usually have a pretty good base for endurance as well. Now, that’s not everybody in this kind of anecdotally, because I personally do like to be at a level of fitness where I feel like I could run a 5k at anytime. And I can lift a decent amount of weight. And that’s just a personal thing. Like I want to kind of be well rounded there. So if you’re like well, but I don’t want to lose it, I don’t really necessarily lose it by
only doing a hit not doing steady state. Unless like the ceiling there would probably be like five miles. Alright, so that’s a pro for me. For him it is it takes less time. And then this is totally anecdotally too. But hit seems to lower my appetite when I really go all out. And I’m doing these insane sprints, or insane rows or on the Stairmaster I haven’t done in years because I haven’t gone to the gym in a long time. But when I did just go to the gym, I used to love to do intervals on the stairs, I was not as hungry throughout the day, like there was something lit like what it did to my system, not in a bad way and didn’t make me sick or anything. But where my appetite was lower throughout the day. Whereas for me personally, again, anecdotally here, steady state seems to actually rev my appetite. Anytime I add in like a spin class a week, or when I was training for the ultra marathon where I was doing 50 miles, I would then have to run, you know, like 20 miles on the weekend. Even if I was running like six miles working up to it. I remember my appetite just soaring. As soon as I started adding those longer runs in. So I truly don’t think you know I was losing anything from it, I was truly just eating to cancel out those calories. So if you look at it as like, oh my gosh, I burn 500 calories from that run, I was just taking those back in. So everybody’s different, you might be totally opposite on the app. But for me personally, hit seems to lower my appetite steady state seems to just increase it. So my favorite combo, I did just mention this on the episode on the best workout to be lean and toned, which is our first episode of March. i My favorite combo is strength and low intensity steady state cardio, which is steady state but it’s just walking, okay. And there’s other forms of it. But my favorite combo is strength training as my primary way of working out and then taking walks in conjunction with that. Again, my schedule does not always allow that. So that’s where hit comes in for me where if I’m not getting in walks, I will then do one to two days of hit a week just to keep some cardio in the rotation. And that’s why if you’re in the chasing greatness group, the monthly workout program, that is what it typically looks like almost every month, I have at least one hit tacked on to the end of a workout or two, maybe three if I was doing fat loss and wanted to rev it up a little bit. I you had also there’s a lot of parameters on there where I would not advise doing more than three hit sessions a week to let your body recover. But that’s really what it boils down to ladies is pick the one that you enjoy. And the one that you are going to stick with also know that you do not need cardio for fat loss, but and try things out. Like I said, that was anecdotal, right? Like you might be opposite but for me, if I do add an hit, it’s going to lower my appetite so that could be a good thing if I’m trying to like stop eating excess calories or something like that. Or I could just stick with my normal quote unquote my favorite my go to have the lifting and the walking as long as my schedule allows the walking. For me that’s probably not going to be in a baby season until it is nicer out and baby can come with me on walks or when he is content longer so I get a lot longer on the treadmill without him. I don’t know what it is. I’ve pondered it every time to this point. I have not tried it with him. I have pondered walking on the treadmill with a baby be wrapped to me, but it just freaks me out because I’m like, if I ever fell and scraped them, I would feel terrible, obviously and be like, I never should have done that. But I’ve seen people do it. I’ve thought about it. I thought Brittany, you’ve never fallen off the treadmill before. Why would you fall if you’re walking slowly with a child, but I’ve just not tried that. We’re just gonna probably not even knock on that door. But anyways, my thoughts that probably should stay in my head and not out loud to the world. I do not walk on treadmills with my babies do not call CPS. All right, thank you so much for tuning in being here. Somehow you still come back each time and next episode we are talking about five tips to help you stick with your health regimen. I think these are pretty good. I think they’re pretty. They might have some I hope they come at this from some different angles than you’re used to. This is not just the like, um, give yourself a reward I’d tried to really delve into and think about what helps me stick with things and get a little bit more specific than that. So definitely tune in next episode and until then, I hope you have a great rest of your day. I will talk to you next time.
