Miami-based fitness sensation Jillian Michaels (@jillianmichaels) understands the New Year’s Resolution fitness rush like no other. From high-intensity interval training, strength training, yoga and more Michaels knows the ins and outs of what works in the fitness industry.
Her famed app, The Fitness App by Jillian Michaels is a one-stop-shop for all things fitness and can help get you on the right path for your 2022 fitness goals. We caught up with Michaels to talk all about getting a kick-start into fitness this new year and what trends are on the horizon.
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What is your daily fitness routine?
I train about 4 times a week for roughly 30 to 45 minutes (depending on the intensity of the workout). I always mix it up between HIIT and strength. Generally, I do a lot of bodyweight training and calisthenics, jump roping, martial arts training, and some yoga! My overall rules are to hit each muscle group twice a week with two days of rest in between sessions to maximize recovery time for best results.
What is the biggest piece of advice you would give to someone who is looking to dive into a health and fitness journey?
Consistency is key. And results are crucial to keep you motivated. So make sure your workout is one you enjoy and be sure to prioritize the fitness level of the workout (if you're a beginner, advanced, etc. pick the appropriate level of difficulty). Your goal is also important to keep in mind. If it's weight loss, endurance or muscle conditioning; pick the workout designed to achieve your goal. For example, The Fitness App builds and/or suggests fitness programs based on all the above to help ensure your success.
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If looking to reset, what should individuals focus on: nutrition or exercise?
I like to use this analogy… if your body is a gear and “drive” is achieving your goals, neutral is holding your ground (not progressing, but not regressing), and the reverse is actively falling more and more out of shape. To get the body in drive you need to be focused on your food and your fitness. Doing one but not the other is like neutral, and the reverse is when you aren’t focused on either.
Again, this is why The Fitness App has custom meal plans as well as personalized workout programs. To ensure the member gets the results they desire.
Here are some basic guidelines to follow: don’t overeat (for weight loss try to create a 1000 calorie a day deficit, for maintenance and muscle conditioning eat as much as you burn, for muscle growth eat 10% more calories than you burn in a day provided you are actively training). Use common sense with food choices by eating your food in the most whole form possible. Avoid chemicals and crap as often as you can. Make the better food choice 80% of the time and the poor food choice 20% of the time.
When it comes to your fitness try to get at least 4, 30-minute sessions in a week, no more than 6 hours a week of intense training tops. Follow these rules and you will get the best results.
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Which form of fitness do you think is most effective for beginners?
This really depends on the factors I mentioned above; what are their fitness goals, which level of difficulty are they choosing based on their fitness level, and what workouts do they like the most. Yoga is great for mobility and strength, HIIT is great for weight loss, strength is good for overall fitness, muscle maintenance and bone density. But at the end of the day, you have to choose a workout you will consistently show up for, no matter which is the most “effective” technique-wise.
Are there any fitness trends you're expecting for 2022?
I think we are gonna see people return to the gym, I really do. We built a personal trainer program into the Fitness App for the gym, because I strongly believe people want to continue returning to normal life with some common sense modifications (disinfecting hands and equipment, keeping distance if necessary, etc.). I also think we are going to see a strong focus on active recovery and corrective exercise. I think more and more trainers will work to help their clients rebuild and restore, not just grind. Ultimately though, we don’t need new trends. Push-ups, lunges, squats, jumping jacks and basically everything from your middle school PE class still work great. It's about doing what you enjoy and sticking with it!
Photography by: Courtesy Don Flood