Jump In! Lean Out With Jump Rope Training

375x321_skipping_rope_doesnt_skip_workout__ref_guide

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.

 

 

Advertisements

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

relaxed_kitten

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?

cfbcf8fa80045d9668007ca66e89a8db

Fitness Plan For 2016

FullSizeRender (17)

If you have a New Year’s resolution to get back into shape or to become even more fit it’s important to have a plan.  I see so many people in the gym not working out effectively and then they give up because they don’t see results.  A plan would make all the difference because it brings focus and maximizes your time.  

I want you to stick with your resolutions and see positive results so I’ve put together a basic guideline for your workouts.  It’s simple and that is why it can be effective.

I’ve experienced best results with myself and clients who exercise 3-5 days a week with weights and cardio.  It really isn’t necessary for these sessions to go beyond an hour.

Once you master the routine for a solid 6-8 weeks, then add in some small changes.  

Step 1:  Create a weekly schedule  

  1. Decide what 3-5 days you will train on during the week.  

For example, Mon-Wed-Fri or Tue-Wed-Th.

     2.  Decide from the list below, which body parts you will focus on for each day.

  • Back
  • Chest
  • Legs
  • Shoulder
  • Biceps
  • Triceps
  • Abdominals

FullSizeRender (46)

Beginners:  Work all of the the body parts 2-3 days a week

Fill in the blank with the days you will schedule your total body workouts:

I will perform my total body workouts on _______________________.

Intermediate/Advanced: From the list, pick 2 body parts to focus on during each workout.

Fill in the blank:

Day 1: (Monday) of weight training I will work ___________and _____________.

Day 2: (Wednesday) of weight training I will work ____________ and __________.

Day 3: (Friday) of weight training I will work _____________ and ____________.

  3) Arrange your cardio to be shorter on the days that you are performing weights.  You can schedule your longer cardio sessions for the days that you are not weight training.

Fill in the blank:

I will perform 2-3 days of 20-30 min of cardio on these days: __________________.

Step 2: Pick your exercises for each body part

Here is a link that provides a library of exercises: http://www.bodybuilding.com/exercises/

Beginners:  pick 1-2 exercises for each body part from the above link. 

Intermediate/Advanced:  Pick 2-3 exercises for each muscle group.

Step 3:  Putting It All Together

  1. Sample Beginner routine:

Weekly Schedule:  

Mon and Wed:  total body workout with 20 minutes of treadmill or walking outside and 10-15 min of abdominal exercises.

Friday:  30 min of cardio and 15 min of abs

Keep it all on machines.  This will ensure proper form and technique.

Total Body Workout Plan:

Perform one set of  12-15 reps of each exercise.  Rest 30 seconds to a minute after each exercise before moving to the next.  

(A rep is the number of times you perform a specific exercise, and a set is the number of cycles of reps that you complete.)

Leg Press Machine, Hamstring Curl, Chest press machine, Back row machine, Shoulder press machine, Rear Flye machine, Tricep machine, Bicep machine.

Here is a video I did that might help: https://www.youtube.com/watch?v=d2kDklUA-js

  2.  Sample Intermediate/Advanced  routine:

Weekly Schedule:

Monday:  Legs and Shoulders

Tuesday: Rest day or light cardio

Wednesday:  Back and Biceps with 20 min of cardio

Thursday:  Rest day or light cardio with abs

Friday:  Chest and Triceps with 20 min of cardio

Workout Plan:

Perform 2-3 sets of  8-12 reps of each exercise.  Rest 30 seconds to a minute after each exercise before moving to the next set.  

Legs:  Smith machine deep squats, Leg extension and Leg press

Shoulders:  Dumbbell overhead press, Lateral raise, rear flye (machine)

Back:  Lat pulldown wide grip, Seated cable row, One arm row

Bicep:  Cable bicep curl, Dumbbell hammer curls, Machine bicep curls

Chest:  Bench Press, Dumbell Flye and Incline Press

Tricep:  Overhead extension, Tricep pushdown, Dips

Abs:  see these articles for workouts: https://healthyjustice.wordpress.com/tag/lower-abs/

https://healthyjustice.wordpress.com/2014/02/24/unleash-strong-sculpted-abs/

Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway. Earl Nightingale

Reach Your Fitness New Year’s Goals

FullSizeRender (63)

Setting New Year’s Resolutions is a tradition that offers us the hope of a fresh start and the momentum to make changes.  Unfortunately, it would seem that the tradition also involves the extreme let down of not achieving our goals.  According to  research done at the University of Scranton, only 8% of people achieve their New Year’s goals.

Here are some of my tips for setting and reaching your New Year’s resolutions.

  1.  Write down your goals

Think about it like this, have you ever went to the grocery store without a list?  If you have, I’m sure you found it a bit chaotic. You’re racking your brain trying to think of what you need and what you already have in your pantry or refrigerator.  When you have a list you feel more directed, you save time and you are less likely to throw junk food in your cart.

The difference between a goal and a dream is a deadline.  Steve Smith

2.  Tackle small goals daily

After you have written down your goals, the odds are pretty good that they are pretty general and that you may be trying to change too many habits at once.  This can easily lead to frustration which will diminish your initial enthusiasm.

If your goal is to lose 30lbs., this is a good BIG goal, but to accomplish that you need to break it down into smaller goals you can focus on everyday.

For example, some smaller goals could be to exercise 30 minutes 3 times a week and to drink more water. Nail those habits for the month of January then revise them in February to include eating more fiber rich foods everyday and exercising 4 days a week.

The 1st few weeks and months you will meet with resistance.  This is normal.  But you will get to the point where it doesn’t take as much effort to make these healthy choices.

If motivation is what gets you started.  Habit is what keeps you going.  Jim Ryan

3.  Practice positive self talk

Expect there to be slip ups.  How you talk to yourself in your mind during those moments can make or break your New Year’s resolutions.  Simply changing the tone of your inner dialogue can bring about so many positive changes in your life.

For instance, if you miss a day at the gym, try to catch yourself being overly critical and challenge those inner voices that say, “you are lazy, I knew you couldn’t do this, it’s pointless so you might as well give up.” Instead, choose to be your biggest supporter by talking yourself through those negative voices with these types of thoughts: “it’s okay you missed one day, but you will get the next workout.  Your health and fitness goals are important to you.  I believe in you.”

This is an area that I constantly have to be on my guard.  I’ve found that writing out positive statements in my journal and rereading them or positing them in places where I will see them daily has really helped.

Fear is what stops you…courage is what keeps you going.

4.  Bribe yourself fit

Even with the enthusiasm that comes with setting New Year’s resolutions there is some fear and self doubt that arises.  It’s important to make it light.  Just because it is difficult, especially at first, this doesn’t have to mean it can’t be fun.

One idea is to make a money jar or get yourself a piggy band and put a quarter in for every small win you make toward being healthy during the day.  Reward yourself when you decide that instead of watching 2 hours of TV you will only watch only one hour and walk the other hour.  Reward yourself for eating some healthy evening snack instead of a big bowl of ice cream.  Reward yourself for talking yourself through a slip up. You get the idea…

Another idea is to make a friendly wager with coworkers or friends toward some type of health/fitness goals.

The important thing that I want you to get is to lock into the moment when you make healthy choices, no matter how small, and appreciate them.  Compliment yourself and recognize your progress along the way.

5.  Surround yourself with positive people

Our friends have tremendous influence in our lives.  There is a research study that reports how obesity is “contagious” and that when we eat with other people, their food choices affect us.

I’m not suggesting that you have to kick your unhealthy friends to the curb, but you do need to start finding active friends who will inspire and challenge you.

It’s never too late to become what you might have been.  George Eliot

FullSizeRender (62)