Tag Archives: Strength Training

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?


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.


  • 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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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.


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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18-Minute HIIT Workout 2

Quick energizing and fat blasting workout!

18-Minute HIIT Workout 2  jillconyers.com #workout #fitness #HIIT @jillconyers #move #fitnessfridayI can’t remember a time when I was more happy that it’s Friday! Work stuff and work stress. Ugh.

Kicking stress to the curb.

Move. Whatever amount of time you can squeeze into a day to simply move…and SWEAT works wonders for your state of mind, confidence and energy level.

It is impossible to stay stressed during a workout.

I’ll let you in on a little secret. Creating workouts is also another way to study for the PT exam. I’m taking what I learned from chapters read the previous week and applying the info to create a workout.

I do the workout 3 times throughout the week and then I’m ready to create the next workout.


Beats boredom.

Motivation to strength train has returned.

Stress busting and fat blasting.

That’s a win-win-win-win!

18-Minute HIIT Workout 2  jillconyers.com #workout #fitness #HIIT @jillconyers #move #fitnessfriday

Equipment needed: timer, hand weights


  • Don’t skip the warm-up or cool-down.
  • Use proper body alignment and good form.
  • Start easy and avoid pain.
  • Gradually increase intensity and/or repetitions.

Music is a must. Just like last week, grab your favorite playlist and turn up the volume. Go!

Embrace movement! jillconyers.com #move #fitness @jillconyers

If you missed last week’s HIIT workout click the image below.

18-Minute HIIT Workout jillconyers.com #workout #fitness #HIIT @jillconyers #move #fitnessfriday

How are you going to move today? Have you ever tried a HIIT workout?

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Motivation. Workouts. Menu.

I have this overwhelming feeling of what I can only describe as well being and personal growth. With that comes a million thoughts and things I want to share. No, not just share, I want to shout it all from the rooftops.

When you feel amazing you want everyone to feel amazing!

I’m on a journey that was, at first, unplanned and has now become intentional. This journey has lead me to be open, vulnerable and authentic in ways unlike ever before. I am putting the pieces together to create the true whole me.

I’ve wondered if where I am now has to do with my age and I’ve decided the answer is no. I believe, deep down in places where I have feared to venture before, this journey has to do with being open to life, potential and discovering all that I can be.

Where to begin. My thoughts on fear or vulnerability? A freedom I find from simply creating a new recipe? Meditation? It’s all part of this journey.

For now I leave you with workouts, a menu and this…

Motivation. An ever evolving journey. jillconyers.com

I’m one week into a new training cycle and enjoying the motivation, confidence and energy that comes with new training and a new focus.

Workout recap for the week:

Monday: Rest
Tuesday: 5 miles easy
Wednesday: Body Pump
Thursday: 5 miles easy
Friday: Body Pump
Saturday: 2 mile warm up + Red Legs 10K (surprised myself with this one!)
Sunday: 4 miles recovery pace + yoga

On the menu this week:

Morning Tonic

Perfect Chickpea Salad
So excited about my latest kitchen creation, Roasted Sweet Potato Slaw (recipe coming soon!)
Chopped Power Bowl
Avocado Sweet Potato Greens (Healthy. Happy. Life.)
Grilled Vegetable Fajita Salad (Edible Perspective)
Black Bean Burrito Wrap

Healthy Bites (Cotter Crunch)
Vega Sport Recovery Bar (post-workout snack)
Another new recipe, Chocolate Protein Chia Pudding
Sun Dried Tomato Hummus and Veggies (Oh She Glows Cookbook)

Sunday Meal Prep

  • Make Healthy Bites
  • Make smoothie freezer packets
  • Chop veggies
  • Make black bean burgers

Do you ever have so much you want to share on your blog that you don’t know where to begin?


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MNB Challenge Week 2

Week in Review – Workouts

As a Sweat Pink Ambassador I am participating in the Move Nourish Believe Challenge sponsored by Fit Approach and Lorna Jane.

Week of the Lorna Jane and Fit Approach Move Nourish Believe Challenge focused on a topic near and dear to my heart and one that fascinates me with every new thing I learn. In fact, learning what I have learned about nutrition is going to change my future. Dreaming big!

Now, onto the Week 2 recap beginning with workout week in review.


Monday: P90X3 Eccentric Upper, Run 6
Tuesday: P90X3 Triometrics
Wednesday: P90X3 Yoga, Run 6
Thursday: P90X3 Eccentric Lower
Friday: P90X3 Incinerator, P90X3 MMX
Saturday: Run 6
Sunday: REST


2/10 Go Meatless – Skip meat today! 
Dinner was a Veggie Stir Fry with a side of sweet potato.  Yum!

2/11 TYLTW! – Take Your Lunch to Work today!
I take my lunch to work every single day. Forgot to snap a pic this morning but this is what today’s packed lunch looked like. Big Green Full-O-Veggies Salad with grilled salmon and a Vega One Vanilla Chai Shake for an afternoon snack.

2/12 Write it down! – Journal your food today and share your WIAW!
My weekly menu is my daily food journal. If it’s not on the menu I’m most likely not going to eat it. #WIAW Breakfast – Vega One Very Berry Smoothie Supreme with a scrambled egg white Snack – Marys Gone Crackers with 1/4 avocado (best snack ever!) Lunch – Asian Broccoli Slaw with Black Beans and Baked Tofu Dinner  – Veggie Stir Fry with Quinoa

2/13 Smoothie Day! – Happy Thirsty Thursday! Make a healthy smoothie today!
Started the day with my Vega One Vanilla Very Berry Smoothie Supreme!

2/14 Go Raw Friday!
Big Bowl Salad with Homemade Dijon Vinaigrette and a Seed Medley

Nourish at Move Nourish Believe


Move Nourish Beleive Recipes and you can download the Move Over Sugar eBook.


Understanding Your Overeating Habits with Dr. Libby Weaver
The Ultimate Clean Eating Shopping List
Beauty Is An Inside Job by Dr. Libby Weaver

Coming Up Week 3


If you’re like me and meditation is something relatively new to you check out this short Lorna Jane Video, My Active Life with Lorna Jane – It Begins with Believe


How is MNB Challenge going for you? What was your favorite challenge of the week?