Jump In! Lean Out With Jump Rope Training

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Get lean in 2017 with jump rope training!  Jumping rope is hands down one of the best tools to help you torch fat and lean out faster than ever.  It is estimated that jumping rope for 10 minutes (at 120 turns per minute) is equivalent to jogging for 30 minutes.

If you are someone that dreads cardio then this option is one to jump at!  Block out any concerns about looking silly or what people will think.  Attempting this activity, even if you stumble and trip trying, is worth it.  I’m sure people in the gym might think I’m a maniac when I break out my jump rope in between sets, but I’m there to get my best workout.  What people think of me is none of my business.

Ease yourself into it by practicing jumping with an invisible jump rope.  It might seem ridiculous but this will help you get the rhythm.

sad-elephant-jumping-ropeJumping rope is not only a calorie-burner but it’s also incredibly efficient, convenient and a great workout.

  • You can effectively burn calories and work your entire body in half the time by jumping rope.  I love how it works, not only my legs but my core, arms and shoulders!
  • It’s also a great workout tool for when you are traveling.  I always have my jump rope packed for any type of trip.  All you need is some space to get to whipping.
  • If done properly it’s a lower-impact activity than jogging.  Rope jumping strengthens muscles that support the tendons and ligaments of the knees, feet, and ankles.

Jump Rope Checklist For Correct Form:

  1. Keep torso relaxed, head lifted, and gaze ahead for balance.
  2. Maintain your weight on the balls of your feet.
  3. Jump only high enough to clear the rope.
  4. Land lightly on the balls of your feet.
  5. Keep your elbows near your sides.
  6. Make small circles with wrists while turning the rope.
  7. Do not sacrifice good form for speed.

Jump Rope Checklist For Getting Started:

  1. Wear cross trainers.
  2. Jump on a wood floor, rubber surface or a mat made for exercise.
  3. Adjust the height of your jump rope by placing one foot on the center of the rope and pull the handles up the sides of your body.  It should be at armpit level.

Beginner plan:

-Set a number goal.  For example, 20 total jumps.  When you reach your goal rest and repeat for 5-10 minutes.

Intermediate plan:

-Set a time goal.  For example, jump for 30 seconds and rest for 1 minute.  Repeat this for 10-15 minutes.

Advanced plan:

-Set a goal to jump 3-5 minutes without stopping.  Take a short break and repeat these endurance blocks 4-5 times.

For more training ideas be sure to check back for my next blog where I will be sharing my jump rope circuit training routine.  This is my personal preferred way of jump roping that will get you shredded.

 

 

New Year Resolutions: The Ultimate Goal To Reaching Your Potential

I have a confession to make…I’m not making New Year’s goals for 2017.  I guess that’s not entirely accurate, I do have one goal and that is to do absolutely NOTHING!  I am going to be the best- don’t do a damn thing nothinger ever—for at least 30 min or hour every day;)

I’m that person that loves planners and making to-do lists for everything so not ‘goal setting’ in a traditional sense is driving me a bit bonkers.  Not to mention, the actual practice of doing nothing is difficult.

webdscf0592When I begin my ‘do nothing time’ my thoughts bombard me with all the things I could be doing, ie. folding the laundry, organizing work notes, hemming the curtains, searching the web for bootcamp ideas…and on and on the chatter goes.  I acknowledge those thoughts and tell myself, ‘you have permission.’

Rewards Of Doing Nothing

Creativity:  When the mind is given permission to wander and shift down it has this uncanny ability to get us unstuck.  Try it!  If a problem has you stumped, take a mental break and notice the difference when you return.

Productivity:  According to Scientific American, “Downtime replenishes the brain’s stores of attention and motivation, encourages productivity and creativity, and is essential to both achieve our highest levels of performance and simply form stable memories in everyday life.”

Authenticity:  It’s paradoxical how this do-nothing space is impactful.  It’s here that the heart and mind can align and there is a return to authenticity.  It’s like you remember that you are not all the things you do, you are so much more.

Idleness is not just a vacation, an indulgence or a vice; it is as indispensable to the brain as vitamin D is to the body, and deprived of it we suffer a mental affliction as disfiguring as rickets, essayist Tim Kreider wrote in The New York Times

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Connectivity:  Think about when you’ve been happiest with your life.  Is it during those moments when you’ve been racing and forceful to get things done? Or has it been those moments when you feel connected and present with your work and the people around you?

As you head into the New Year consider creating space in your day to relax.  Go for a walk, listen to some music or just space out:)  What you will find is the world will keep on spinning without you and you will return the better for it. Will you join me in my quest to be the to be the best-damn-do-nothinger in the new year?

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