Tag Archives: Fitness

Benefits of HIIT and a Total Body Workout

Total Body HIIT Workout 3 and the Benefits of HIIT jillconyers.com #HIIT #workout #fitness #totalbody #activeliving @jillconyers

Chances are good you’ve heard of high intensity interval training, more commonly referred to as HIIT. According to a survey conducted by The American College of Sports Medicine, it’s one of the top fitness trends for 2014. So what’s this type of training all about? What is it with HIIT?

WHAT IS HIIT?

High Intensity Interval Training (aka HIIT) alternates between high intensity exercise and short periods of rest, then repeats the sequence or circuit.

High intensity, short duration programs have been found to match or surpass results of moderate intensity, long duration workouts.

BENEFITS OF HIIT

  • Burn more calories
  • Metabolism stays high AFTER workout (EPOC)
  • Fat burning increases during and post workout
  • Complete an effective workout in less time
  • Increases power
  • Increases speed
  • Increases endurance

HIIT workouts have been shown to burn more calories than traditional workouts, especially after the workout. The post-exercise period is called “EPOC”, which stands for excess postexercise oxygen consumption. This is about a 2-hour period after exercise when  the body is using more energy to restore itself to pre-exercise levels.

Total Body HIIT Workout 3 and the Benefits of HIIT jillconyers.com #HIIT #workout #fitness #totalbody #activeliving @jillconyers

DOWNLOAD TO PRINT – Total Body HIIT Workout 3

It’s important to remember, as with any type of exercise, HIIT isn’t for everyone. It’s an incredibly effective method for improving fitness in a short time, but it’s also extremely taxing on the body. HIIT duration, intensity and rest periods should be based on your individual fitness level.

See your physician before beginning any exercise program. This web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of this or any other exercise routine set forth in this program is at the viewer’s discretion and sole risk.

Have you tried HIIT? What is your favorite type of workout? How often do you workout?

Sources: NASM, Built Lean

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Workout Recap and Gluten Free Menu

Workout recap, menu and quote.

Fitness Health and Happiness jillconyers.com #menuplan #workout #quote @jillconyers

What Fitness Health and Happiness looks like.

FITNESS

Monday: Upper Body Strength, Abs & Obliques
Tuesday: Elliptical
Wednesday: Lower Body Strength, Abs & Obliques
Thursday: Hot Yoga, Elliptical
Friday: Rest
Saturday: Hot Yoga
Sunday: Hot Yoga,  Total Body HIIT

HEALTH

Breakfast
Morning Tonic
Green Smoothies

Lunch/Dinner
Crispy Tortilla with Eggs and Greens
Collared Hummus Wraps
Deconstructed Sushi Bowl
Quick and Easy Spring Veggie Bowl

Snacks
Cherries and Almonds
Strawberry and Blueberry Yogurt
Hummus and Veggies

Prep

  • freeze smoothie packets
  • freeze morning tonic cubes
  • chop recipe veggies

HAPPINESS

DO something today. jillconyers.com #quote #motivation #inspire #activeliving @jillconyers

That’s it. Short and sweet. Time for yoga and to study a little more before I take my first NASM PT quiz.

What does Fitness Health and Happiness look like for you? What’s on your menu this week?

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Benefits of Strength Training

I’ve learned I love to strength train.

Benefits of Strength Training jillconyers.com #strength #benefitsofstrengthtraining #strong @ideafit @sweatpink @jillconyers.com

In the past, motivation to strength train has always been improved running and injury prevention or completing a challenge (hello 90 days of P90X, P90X2 and P90X3).

With a change in perspective and consistency, motivated by the fact that I’ve learned that I actually love it, strength training is no longer a chore. It’s a part of life that is welcomed and enjoyed.

MAJOR BENEFITS OF STRENGTH TRAINING

Increase metabolic rate by increasing the number of calories you burn on a daily basis.

Increasing and restoring bone density. Strength training prevents and fights osteoporosis.

Increase lean muscle mass. The more lean muscle your body has the more calories it burns.

Injury prevention. Strength training strengthens our muscles and tendons. The stronger we are the less chance of an injury.

Improve balance. Strengthening our legs and core section means an increase in overall balance, stability and coordination.

Decrease risk of coronary disease. Strength training can reduce your blood pressure and decrease your cholesterol levels.

Enhance performance in sports, exercise and life in general.

Increase strength. With consistent weight training you can expect a increase in strength so everyday activities like carrying groceries, lifting heavy objects and climbing the stairs, will become easier.

More toned appearance. Strength training adds lean muscle more effectively than any other form of exercise.

More important than strength training alone is finding a balance of cardio, resistance training and flexibility. A combination of the 3 will make you feel better than you ever thought possible and in the best shape of your life.

What workouts look like lately:

Monday: Upper Body Strength, Abs & Obliques
Tuesday: Elliptical
Wednesday: Lower Body Strength, Abs & Obliques
Thursday: Hot Yoga, Elliptical
Friday: Rest
Saturday: Hot Yoga, Total Body HIIT
Sunday: Hot Yoga, Elliptical

Start making strength training a regular part of your life with these workouts:

Do you strength train regularly? Do you strength train because you enjoy it or is it a chore?

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Fitness Friday jillconyers.com #linkup #fitness #health #happiness @jillconyers

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Fitness Health and Happiness

Workout recap, menu and quote.

Fitness Health & Happiness jillconyers.com #workout #menu #quote @jillconyers

Happy Mother’s Day to all moms, mothers and mamas!

A mother is she who can replace all others, but whose place no one else can take.
~ Cardinal Mermillod

Time to log off and shut down to finish my to-do list so when my kids wake up my time is theirs.

WORKOUT RECAP

Monday: Upper Body Strength, Abs & Obliques
Tuesday: Hot Yoga, Elliptical
Wednesday: Lower Body Strength, Abs & Obliques
Thursday: Hot Yoga, Elliptical
Friday: Rest
Saturday: Hot Yoga, Total Body HIIT
Sunday: Hot Yoga, Elliptical

ON THE MENU

Breakfast
Morning Tonic
Green Smoothies
Steel cut oats with cinnamon and stevia

Lunch/Dinner
Arugula Salad with Avocado Dressing
Squash Bisque
Raw Taco Gorilla Wraps
Portobello Mushroom, Spinach and Pinto Bean Enchiladas
Veggie Tumeric Quinoa
Quinoa & Sweet Potato Burgers

Snacks
Fruit
Chocolate Covered Strawberry Chia Pudding

Prep

  • freeze smoothie packets
  • freeze morning tonic cubes
  • chop recipe veggies
  • make enchiladas
  • prep Gorilla Wraps
  • make Quinoa and Sweet Potato Burgers
  • make Avocado Dressing

QUOTE OF THE WEEK

Quote of the Week jillconyers.com #inspire #lifeisgood #quote #marcusaurelius

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11 Ted Talks That Inspire Change

11 Ted Talks That Inspire Change jillconyers.com #motivation #inspiration #TEDTalks @jillconyers

It’s wonderful to see everyone. I’m so excited about getting together today!

I know the topic is podcasts, but I’ve taken it on a bit of a different, but closely related, course. I think you’ll like where I’m going with this.

The last time I listened to a podcast was when I was ultra training and that’s been a while. So, instead, I give you TED Talks.

Seriously amazing thoughts, ideas and inspiration in 18 minutes or less.

After our chat about inspiring women I’ve been thinking. What or who else has inspired me to make a change or at the very least, has made me think.

There’s a good chance you’re familiar with TED Talks.

TED and I get together often. When I’m cooking, working out on the treadmill or elliptical or simply sitting and absorbing the information shared.

With a slogan of ideas worth spreading, TED is a global community, welcoming people from every discipline and culture who seek and share a deeper understanding of the world.

TED believes passionately in the power of ideas to change attitudes, lives and, ultimately, the world.

11 Ted Talks That Inspire Change jillconyers.com #motivation #inspiration #TEDTalks @jillconyers

TED.com, is a clearinghouse of free knowledge from the world’s most inspired thinkers — and a community of curious souls.

My introduction to Ted Talks, and most inspiring to me personally, was Brene Brown, author of The Gifts of Imperfection, I Thought It Was Just Me and Daring Greatly.

Brene Brown: The Power of Vulnerabilty

Quotes:

Want to be happy? Stop trying to be perfect.

We have to be women we want our daughters to be.

Tony Robbins: Why We Do What We Do

Quote:

Change your internal representation – your belief about what’s possible.

Jamie Oliver: Teach Every Child About Food

Quote

Every child should be taught to cook in school, not just talk about nutrition all day. Good food can be made in 15 minutes. This could be the first generation where the kids teach the parents.

Steve Jobs: How To Live Before You Die

Quote

The only way to do great work is to love what you do. If you haven’t found it yet, keep looking. Don’t settle. As with all matters of the heart, you’ll know when you find it.

Neil Pasricha: The 3 A’s of Awesome

Quote

The 3 A’s of awesome. Attitude, Awareness and Authenticity.

Martin Hagger – Inside the Mind of Champion Athletes

Quote

Make your mental preparation as high a priority as your physical preparation.

How you view yourself will boost or diminish your confidence. GREATNESS IS IN THE EYE OF THE BEHOLDER.

Dr. Ivan Joseph – The Skill of Self Confidence

Quote

I am the captain of my own ship and master of my own fate.

Simon Sinek: How Great Leaders Inspire Action

Quote

Working hard for something we don’t care about is called stress; working hard for something we love is called passion.

AJ Jacobs: How Healthy Living Nearly Killed Me

Quote

You’ve got to seize serendipity. A random thing that might seem small,  you’ve got to grab it and follow it for a while.

Christopher McDougall – Were We Born To Run?

Quote

I received the best advice for running I ever heard. You’re not going to win so just relax. If it feels like work you’re running too hard.

Rip Esselstyn: Plant-Strong and Healthy Living

Quote

Eat plant-strong!

Do you watch/listen to TED Talks? Which one will you watch first?


Wait, before I go, next week’s topic is for the #fitfam cookbook!

The Fit Dish jillconyers.com #linkup #fitfam #dishthefit

Share your favorite healthy dessert. Is your recipe originally healthy or is it a favorite you healthified?


I’m looking forward to reading all about your favorite podcasts or whatever else you want to share on this beautiful day.

be the best version of YOU

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Let’s stay in touch!

Twitter | Instagram | Facebook | Google+ | Pinterest
Stay connected to Jill Conyers – Fitness, Health and Happiness and get an email whenever there’s a new post.

The Fit Dish jillconyers.com #linkup #fitfam #dishthefit

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