LISS (Low Intensity Steady State)

Fitness, Uncategorized


What Is LISS?
L.I.S.S Stands for Low Intensity Steady State, also known as low intensity cardio. It is the term for low intensity cardio such as walking or jogging without putting much stress on the body.

Examples of LISS:

LISS can be performed in a variety of different ways, it’s really up to your imagination. The key is that you are performing exercise at low intensity. Here are just a few examples:

– Walking/Jogging on treadmill or outside

– Cross trainer/ Elliptical machine

– Stair stepper/stair master

– Rowing machine

– Swimming (Must be a good swimmer to ensure it stays low intensity, doing laps of a house pool vs full Olympic pool would change the intensity if you’re just starting)

– Water running/walking – walking stairs ( my best friend recently did a LISS session in Caves in Vietnam climbing 100s of stairs)

LISS should last for 30-45min and performed at least twice a week on days not on resistance days (or if they have to be performed on the same day they should be at opposite end of the day to each other). Note: Always ensure your body is in a low intensity state. Don’t get caught in the moment and convince yourself to go hard. Your breathing should increase but always able to hold a conversation without having to stop to get your breath back when doing LISS – always remember – you are doing LISS as part of a calculated training regime.

Why do LISS?

LISS can help boost metabolism and burn a few extra calories. By training at a lower intensity, more oxygen is available to your cardiovascular system and this helps to burn fat more efficiently. LISS, when done properly is also great form of exercise on active rest days. LISS is a good way to get some cardio into your program whilst actively recovering from resistance training days. It’s low impact on the body and is recommended as safe for everyone due to its low intensity nature. 

Skin Therapy.. From the inside and out

health, Skin treatment
Skin Therapy

Skin Therapy

Lavender Hot Towel treatment and Aloe Vera detox juice.

Aloe Vera detox juice:

So I original got the Aloe Vera juice recipe from @karlina_health head over and check out her page.

The recipe is:

1 Cup of warm water

1 pinch of cayenne pepper

10mls of Aloe Vera juice

10mls of lemon juice

Mix & drink whilst warm. The benefits of this have helps my with my bloating but also have excellent skin loving properties; it helps clean your digestive system & liver, flushes toxins and speeds up blood flow & circulation.. Promoting luminosity clear skin.

Lavender Hot towel treatment:

So simple with so many benefits. Prepare 1 bowl of warm-hot water (you don’t want to too hot that it will should your skin)

10 drops of Lavender oil (make sure it’s not a lavender scented oil)

Dip in a face washer then squeeze out excess water, place of face for 20-30sec. Return to water and repeat 5 times.

Benefits: Open pores to allow hydration and essential oils to enter. Promotes relaxation. Lavender is an adaptogen, therefore can assist the body when adapting to imbalances and stress. It has anti-immflamatory, antiviral and anti bacterial properties.

I followed both of these treatments with a bottle of water. Try it next time you need a pick me up for your skin or before your next night out or a date