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Why You Should Use HIIT

If you’ve trained with me you know I love the sweet burn of interval training during sessions. Not only do they keep you moving and keep our workouts spicy, they have numerous scientific benefits for fat loss, heart health and muscle recovery.

Bursts of high intensity  increase caloric expenditure thus burning more calories. In addition to this, the total calories burned is greater in the exercise post oxygen consumption for HIIT than with continuous exercise.

Using a HIIT method can also boost your endurance which is seen through improved blood pressure and higher counts of mitochondria. Science also suggests an improvement in VO2 max and improved glycemic control.

HIIT can also increase flexibility and elasticity in your arteries and veins supporting improved heart health.

In addition to these internal benefits, interval training keeps things more interesting than continuous exercise (like an hour on the treadmill). It also cuts your workout in half and works to avoid plateauing.

Ive shared 4 of my favourite plyo exercises great for intervals. Next time you’re at the gym, try adding these between sets or reps to kick your workout up a notch. 

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9 Kettlebell Exercises to Work Your Body From Head to Toe

*drumrolllllll* as promised I have put together 9 of my favourite Kettlebell Exercises for one killer workout 😊 Not only will these exercises get your heart pumping, they work to effectively strengthen the muscles and improve endurance.

These compact weights are also great for functional workouts…these are the workouts that (over time) make daily activities easier!

Before exercising please remember to warm up properly and consult with your doctor before starting a new fitness plan.

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Outdoor Park Workout

The weather is a little deceiving these days in the PNW. The beautiful sunshine draws you out, but the frigid wind chill blows you under a blanket by the fire.

I love spending time outside and with the proper attire and exercise I can embrace the winter. This easy bench workout blends perfectly with a nice winter walk πŸ™‚ Not only is it a great whole body workout, it’ll definitely get your heart pumpin and warm you up on the spot!

1. Side plank to STARFISH.

2. Side step up. Bring that knee up to your chest

3. Tricep dip, keep your elbows tucked and inline with your wrists and shoulders.

4. Squat jump! If your balance isn’t there, step up into squat πŸ™‚

5. Push up!

6. Front step or stair run! Get that HR up!

*as always please remember to be safe and listen to your body. Don’t jump right in without warming up your body πŸ™‚

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5 minutes to a stronger core

Hey everyone!

As promised I have put together five of my favourite core exercises. You can run it through once at one set, fifteen reps OR you can lengthen it and do three sets and fifteen reps.

I have uploaded a quick video to YouTube that you can watch HEREΒ to see each exercise in motion. Please ignore my camera presence…I’m working on not getting flustered and forgetting what I’m talking about hah

please, if you have any questions don’t hesitate to comment or ask πŸ™‚

 

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Single leg toe touch. Remember to keep you neck neutral, chin up, and shoulders off the mat.
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Slow assisted crunch. Place your feet firmly on the ground, and place your hands comfortably on the back of your legs. Slowly lower your back to the mat, and lift back up to sitting.
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Dolphin plank! Make sure your bum stays flat and your back neutral. You have the option to switch to high plank, and repeat OR hold in this position.
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High plank: Β keep your spine neutral, elbows straight but not locked. Option to rotate with dolphin plank.
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Single leg bicycle crunch. Hold your hands by your head and reach your elbow towards your opposite knee. Keep that knee up and lower the shoulders to the ground and repeat.
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Side plank. Option to lift the top hand (as I have). To make this move even harder, try pulsing the hips from straight (as I am), to dropped just above the mat. Keep the spine neutral and the shoulders and hips stacked.

 

 

* note: Hillsid Fitness releases itself and staff of any liabilities. It is recommended that you seek a physician before starting a new fitness program or new exercises.

 

 

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Morning Yoga Flow

 

I don’t know about you but I wake up TIGHT. Our mattress is the equivalent to sleeping on a cloud which is nice to watch movies, but not ideal to sleep. My husband won that battle.

I try to commit at least 5 minutes of my morning to a quick practice and this 8 pose Flow is the trick! with scoliosis, I get great pleasure out of strengthening and lengthening my body, especially my core. During each pose, remember to take a deep breath, sit a little deeper, and act as if a marionetist is tugging on a string at the top of your head 😊

repeat on each side, ensuring you treat L and R equal πŸ˜‹ And you’re 5 minutes closer to a happier and more energized morning body!!

 

 

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Simple travel circuit

It’s summer…campgrounds are open, kids are out of school and we all take advantage of the warm sun and travel destinations. Getting wrapped up in the fun is easy and sometimes we put our fitness on the backburner. I don’t know about you but I typically love indulging a little extra on the road and a lot of times I skip workoutsπŸ™ˆ I know, I know…it happens though 😊

Problem solved, sub fresh veg for fries and take a quick twenty for yourself to do this easy hotel workout (or if you’re me…campground workout). 

You have a couple options for organizing these exercises…I usually pick a number and do each exercise, that many times 😊 alternately you can do these as a circuit (30 second, 45 second or 60 second intervals). 
Workout

                                           Warm up (jumping jacks, jog/run on the spot)
                                                                   

                                                                        Push-ups 

                                                                  Walking lunges

                                                                           Plank

                                                                    Jump squats

                                                    Plank (alternating arm raise)

                                                                 Glute kickback 

                                                                        Enjoy!!