Episode 92: All About That Cardio with Ashleigh Vanhouten

To watch this episode, please visit Rachel’s YouTube channel.

Listeners can find Ashleigh Vanhouten at http://ashleighvanhouten.com/, and on Instagram @themusclemaven.

In this episode, Ashleigh and I talk about using cardio as a tool, different fuel sources associated with cardio, how to get the most out of cardio depending on your goal, benefits to low intensity versus high intensity cardio, and more!

Top Takeaways:

• Mental and physical importance of living in a maintenance phase
• Overall health benefits that come from the C-Word
• How and when to use cardio as a tool
• The benefits and drawbacks of LISS vs. HIIT

Today’s Questions:

• I listened to your Cardio Confusion podcast and wondered, once you MEET your goals, what do you suggest next? You really can’t keep increasing because as you said, you’re going to burn out! Do you take a break? Do you switch goals?? How long of a break before you go ‘type A’ gung ho again?
• I do a brisk walk every morning (30-45 mins heart rate range between 115-135.. around 5k steps). Would that be considered “doing cardio” or “just getting your steps in”.. I listened to your Cardio Confusion podcast but still not sure if I should be doing this walk every morning. Thoughts?
• What is the best cardio while following a keto diet? HIIT for more fat burn or LISS as it is a more ketogenic fueled activity?
• Do I have to do cardio to lose weight, if I feel like I’ve maximized everything else and I’m still holding on to fat (diet, sleep, stress, weight lifting)
• What if I like cardio and endurance stuff like long hikes, long bikes, long runs? Do I still have to eat carbs to support this? Or can I be super low carb or carnivore and still perform well at like endurance.
• What are your favorite forms of cardio?

Show Notes:

• [0:00] Hey MetFlex and Chill Listeners! Today’s episode is all things cardio with Rachel’s repeat guest Ashleigh Vanhouten! 
• [0:30] Stay Tuned for a program that Rachel and Ashleigh have been putting together: A Female Muscle Building Program
• [2:00] www.metflexlife.com/newsletter
• [2:00] Ashleigh @themusclemaven and Rachel are back at it with a Q&A surrounding all things cardio!
• [4:30] Episode 60: Q&A: All About Building Muscle with Ashleigh Vanhouten
• [6:30] I listened to your Cardio Confusion podcast and wondered, once you MEET your goals, what do you suggest next? You really can’t keep increasing because as you said, you’re going to burn out! Do you take a break? Do you switch goals?? How long of a break before you go ‘type A’ gung ho again?
• [6:30] Episode 56: Clearing Up The Cardio Confusion: Implementing Cardio for Fat Loss, Performance, and Overall Health
• [20:00] I do a brisk walk every morning (30-45 mins heart rate range between 115-135.. around 5k steps). Would that be considered “doing cardio” or “just getting your steps in”.. I listened to your Cardio Confusion podcast but still not sure if I should be doing this walk every morning. Thoughts?
• [21:30] Episode 58: Using Heart Rate Zones During Training, Deload Weeks, Protein Shakes, and Best Nutrition Science Books
• [26:30] What is the best cardio while following a keto diet? HIIT for more fat burn or LISS as it is a more ketogenic fueled activity?
• [34:30] Question: Do I have to do cardio to lose weight, if I feel like I’ve maximized everything else and I’m still holding on to fat (diet, sleep, stress, weight lifting)
• [41:30] Question: What if I like cardio and endurance stuff like long hikes, long bikes, long runs? Do I still have to eat carbs to support this? Or can I be super low carb or carnivore and still perform well at like endurance.
• [51:00] Question: What are your favorite forms of cardio?
• [53:00] Rachel dives into her injury in college and ultimately what lead her to pivoting towards resistance training
• [1:01:00] If you want to check out more of Ashleigh’s content check her out at @themusclemaven or The Muscle Maven Radio 
• [1:01:30] Sign up for the newsletter to stay updated about the program Rachel and Ashleigh have been putting together!
• [1:01:30] As always.. If you’re enjoying this show and content Rachel puts out please screenshot a photo of the episode and tag Rachel @rachel.gregory.cns on IG or leave a review on itunes to help grow the show! 

---

Join the FREE MetFLex Life Course: www.metflexandchill.com

Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.

Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).