Tag Archives: Fitness

Vitalize Your Body HIIT Workout 9

Total Body HIIT Workout

Is it just me or does the [sporadic] cool mornings and evenings come with a renewed energy and vitality? Do you feel it? It’s in the air.

This week’s workout will bring that feeling of renewed energy and vitality to life!

Vitalize Your Body HIIT Workout

vi·tal·ize – ˈvīdlˌīz/ – give strength and energy to

This workout is broken up into three total body rounds. For each round you’ll complete all of the exercises, performed for 30 seconds each. Rest for 15-30 sections between rounds. Rest 30-60 seconds before moving on to the next round.

Equipment needed:
timer
box or chair (for step ups)
mat (optional)

Vitalize Your Body HIIT Workout 9 jillconyers.com #HIIT #workout #healthy #fitness #fitnesshealthhappiness @jillconyers

DOWNLOAD TO PRINT FULL SIZE – Vitalize Your Body HIIT Workout 9

Remember:

  • Don’t skip the warm-up or cool-down.
  • Use proper body alignment and good form.
  • Weights and intensity should be based on your fitness level.
  • Modify as needed to meet your fitness level by increasing/decreasing weights or reps.
  • Gradually increase intensity and/or repetitions based on your progress.

I am a certified personal trainer, but this workout was not created for your specific fitness level and needs. Make modifications as needed. 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.

For your workout plan, alternate between a combination of 2 (0r 3) of the HIIT workouts I’ve created to set yourself up for a fat blasting, metabolism boosting fitness week!

A workout plan for the week might look like this:

MondayEnergize Your Body HIIT Workout 8
Tuesday: Vitalize Your Body HIIT Workout 9
Wednesday: Cardio
Thursday:  Energize Your Body HIIT Workout 8
Friday: Rest
Saturday: Cardio, Yoga
Sunday: Yoga

Grab a pen and your calendar. Plan your workouts for the week. Write it down. Share with others. Set yourself up to feel amazing. Set yourself up for success.

And, don’t forget your favorite high energy playlist.

Boom!

Today is going to be amazing! jillconyers.com #quote #believe #fitnesshealthhappiness @jillconyers

Do you have your workouts scheduled for this week? Is the schedule written down?

I would love to know if you try the workouts. Like this lovely lady, snap a photo to share on Instagram and tag @jillconyers #fitnesshealthhappiness.

be the best version of YOU

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Strength Training Systems

Choose a system for your fitness level and goals.

Strength Training Systems. Choose a system that meets your fitness level and goals. jillconyers.com #fitness #goals #fitnesshealthhappiness #strengthtraining @jillconyers

Whether it’s running or HIIT, I have a tendency to find what I love and do that. Often.

After a long obsession with HIIT training, I’ve recently been mixing up my workouts targeting new goals of strength and muscular endurance. Not only has the variety kept me motivated to train 6 days a week, but also the quality and effectiveness of training has improved.

We know the benefits of strength training are many including improved cardiovascular efficiency, increased lean body mass, increased endurance and more.

Strength training produces physiological adaptations and a component of effective strength training is manipulating key variables to achieve optimal gains in strength and performance. To do that, specific to your goals and fitness level, depends largely on the type of strength training system used.

Don’t worry. I’m not talking about professional body building (unless that’s your goal.) I’m referring to a simple system of exercises that use dumbbells, barbells and/or body weight

Whether you’re a beginner or a body builder, pick a system that is safe, specific to you and achieving your goals.

Fitness Training Systems

Single Set Performaing one set of each exercise.

Multiple Set Performing a multiple number of sets for each exercise.

Pyramid Increasing (or decreasing) weight with each set.

Superset Performing two exercises in rapid succession with minimal rest.

Drop Sets Performing a set to failure, then removing a small percentage of weight and continuing with the set.

Circuit Training Performing a series of exercises, one after the other, with minimal rest.

Peripheral Heart Action A variation of circuit training that uses different exercises (upper and lower body) for each set through the circuit.

Split Routine A routine that trains different body parts on separate days.

Vertical Loading Performing exercises alternating body parts trained from set to set, starting with the upper extremity and moving to the lower extremity.

Horizontal Loading Performing all sets of an exercise or body part before moving on to the next exercise or body part.

This week has been 60 minute workouts with a barbell using either peripheral heart action or horizontal loading systems.

Do you vary your workouts? Do you strength train? Which of the strength training systems is closest to the type you do?

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Have an amazing Friday!

be the best version of YOU

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Fitness Friday jillconyers.com #fitnesshealthhappiness #linkup #fitfam @jillconyers

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Energize Your Body HIIT Workout

Love and Energize Your Body

2 Total Body Workouts jillconyers.com #workout #fitnesshealthhappiness #HIIT @jillconyers

Yesterday I woke up feeling energized by all the changes and good things that are happening. You know, when you get to that point when you can say to yourself all the time, work and effort was totally worth it.

I’m starting a regular workout series (still haven’t decided on a name) AND I have a time and day to take photos of each exercise scheduled into my week. I don’t know why I didn’t think of that before now. So starting next week, as requested, photos will be included with the workouts.

Energize Your Body Workout

This workout is broken up into two total body rounds. For each round you’ll complete all of the exercises, performed for 30 seconds each. Rest for 15-30 sections between rounds.

Equipment needed:
timer
dumbbells
stability ball or bench
mat (optional)

Energize Your Body Circuit Workout jillconyers.com #workout @jillconyers #fitnesshealthhappiness

DOWNLOAD TO PRINT FULL SIZE – Energize Your Body HIIT Workout 8

Combine Love Your Body and Energize Your Body workouts to set yourself up for a fat blasting, metabolism boosting week of workouts!

Love Your Body HIIT Workout 7 jillconyers.com #workout #HIIT #download #totalbody #fitnesshealthhappiness @jillconyers

DOWNLOAD TO PRINT FULL SIZE – Love Your Body HIIT Workout 7

Click the image above to see and download the Love Your Body HIIT Workout 7.

Similar to my workout plan last week, using both workouts for a kick butt feel good kind of week might look like this:

MondayLove Your Body HIIT Workout 7
Tuesday: Energize Your Body HIIT Workout 8
Wednesday: Cardio
Thursday: Love Your Body HIIT Workout 7
Friday: Energize Your Body HIIT Workout 8
Saturday: Cardio, Yoga
Sunday: Rest

Remember:

  • Don’t skip the warm-up or cool-down.
  • Use proper body alignment and good form.
  • Weights and intensity should be based on your fitness level.
  • Modify as needed to meet your fitness level by increasing/decreasing weights or reps.
  • Gradually increase intensity and/or repetitions based on your progress.

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.

Help me give you want you want and need!

What should I call the weekly workout series?

What kind of workouts would you like to see (i.e. dumb bell, cardio, tabata, interval, strength, bodyweight, etc.)?

Do you like the combination of 2 workouts or are you more likely to use only 1 workout in a week?

be the best version of YOU

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Stay connected to Jill Conyers – Fitness, Health and Happiness and get an email whenever there’s a new post.

Fitness Health and Happiness

Menu Planning. Workout Recap. Quote of the Week.

Fitness Health and Happiness jillconyers.com #linkup #menuplan #glutenfreemenu #fitnesshealthhappiness #fitness #workouts #happiness @jillconyers

I’m starting the day with my morning ritual, yoga and meal prep and leaving the rest for family time and a trip to the mall.

How do you start your day?

Let’s get right to it; staying active, good eats and a little inspiration.

FITNESS

Monday: HIIT Total Body Workout 6
Tuesday: Love Your Body HIIT Workout 7
Wednesday: Yoga
Thursday: Unplanned Rest
Friday: Rest
Saturday: HIIT Total Body Workout 6, Hot Yoga
Sunday: Love Your Body HIIT Workout 7, Hot Yoga

HEALTH

Breakfast
Green Smoothies
Smoothie Bowls

Lunch/Dinner
Deconstructed Sushi Bowl
Avocado Toast with Raw Veggies
Nourish Bowl
Lentil Artichoke Bowl
Mediterranean Wrap and Green Salad

Snacks
Mixed nuts and fresh strawberries
Chia Pudding

Prep
chop recipe veggies
cook quinoa
bake bread

HAPPINESS

Choose Happiness jillconyers.com #inspiration #fitnesshealthhappiness #motivation #quote @jillconyers

How are you living fitness, health and happiness? What new recipes are on your menu this week?

be the best version of YOU

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INSPIRED by Lorna Jane Clarkson

INSPIRED by Lorna Jane Clarkson jillconyers.com #ad #inspired #LJInspired @fitapproach @lornajaneactive @jillconyers #bestlife

I was provided a copy of Inspired by Fit Approach and Lorna Jane, but I was not obligated to write an additional post. I was inspired to do so. 

I celebrated my birthday last week and, ironically, I celebrated my birthday last year with Lorna Jane’s Active Living Challenge. Who knew that Move Nourish Believe would go so far beyond the challenge?

INSPIRED by Lorna Jane Clarkson jillconyers.com #inspired #LJInspired @fitapproach @lornajaneactive @jillconyers #bestlife

Inspiration from Lorna Jane Clarkson that changed my life.

  1. Dream BIG Take chances. Stop making decisions based on fear of failure and live life with a little less practicality. After reading Lorna Jane’s More, I stopped debating a decision and signed up to become a certified personal trainer and started creating my dream job.
  2. Balance Maintaining a healthy life balance is essential for overall health and well being. No more extremes in fitness, work, or nutrition. This is like a breath of fresh air.
  3. Simplify Living my best, most beautiful life doesn’t have to be complicated. With busy lives it’s not always easy, but the concept is actually quite simple. I decluttered my thinking and actions. I’ve made it real life doable.
  4. Set Up for Success I have created a morning ritual that starts my day on a positive stress free note and sets me up for success in the day ahead.
  5. Find Your Purpose Seeing the value in what I can contribute, feeling a sense of fulfillment and experiencing that feeling you might not be able to explain, but you know it’s right.
  6. Believe Giving myself the gift of unconditional acceptance is the most treasured of all.

INSPIRED by Lorna Jane Clarkson jillconyers.com #inspired #LJInspired @fitapproach @lornajaneactive @jillconyers #bestlife

What does the inspiration look like in real life?

In the past year I:

  1. Became a certified personal trainer.
  2. Got a promotion at work.
  3. Started writing a business plan.
  4. Wrote my first business proposal.
  5. Opened my heart and mind to yoga and found a passion I never dreamed of having.
  6. I began the journey of recovering from an eating disorder [and getting closer everyday].
  7. I’ve aligned my goals with my passions and priorities and this is only the beginning.

I became the DREAMER; the DOER; the BELIEVER that anything is possible.

Want a glimpse of the inspiration in action? Click here A Glimpse of Move Nourish Believe

INSPIRED by Lorna Jane Clarkson jillconyers.com #inspired #LJInspired @fitapproach @lornajaneactive @jillconyers #bestlife

A special thank you to my photographer and daughter. She is a big reason I choose to live my best life.

What is one thing you’re looking forward to this week? What is one accomplishment from the past year you’re most proud of?

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.