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

Are You Ready For A Miracle?

This Summer I took an Insanity Live training class, and I was so inspired by the positive energy of my instructor that I wanted to share her story with you.  Erin Scott’s journey with weight loss offers hope that no matter how bleak it seems, it’s possible to change the entire trajectory of your life.

About 8 years ago Erin was depressed, well over 200 lbs, in one toxic relationship after another and in crippling debt.  In order to make ends meet and keep up with student loans she was working as a research associate, and also had two part-time jobs: scooping ice cream and serving coffee and the other waiting tables at an Italian brick-oven pizza restaurant.

The stress of that life was taking a toll on her and food became her comfort.  Life was spiraling out of control until something magical happened…

One day when she was gorging on a cheese calzone and sprawled out on her living room’s pull-out couch, a Turbo Jam infomercial for a home workout came on the TV.  In that moment desperation and opportunity met.  The fog lifted and clarity took center stage.

before_01162012 Erin knew she needed to change the path she was on.  She explained, “I was ashamed to step foot in a gym to make the change I knew I desperately needed.  As I was wiping cheese grease off of my face I heard the infomercial  voice over say, “never do a crunch on the floor again,” and that right there sealed the deal for me!  LOL!”  She went on to say that she couldn’t afford it, but she took a leap of faith.  That’s where the magic happened.

It doesn’t matter if you are broke, busted and disgusted, Providence does not discriminate.  When your opportunity clock goes off and you respond with action something miraculous is going to happen.

Erin’s weight loss journey started with working out in her living room.

She didn’t respond with excuses, instead, she seized her opportunity to transform herself.  Along with doing the Beachbody home workouts, Erin also followed their nutrition program and lost 50 pounds. “That was just the start,” she said. “I gained so much more confidence in myself. I was able to come off of my anti-depressant medication, and I began to eliminate those toxic relationships in my life. I began to see light again, after being in such a dark place for a long time.”

I regained my sense of self-worth. I’m in the best shape of my life.

before_after

Erin’s weight loss journey helped bring her life’s purpose into focus.  She realized that she wanted to share her passion for health and fitness.  After going through all of her struggles and coming out on the other side, it’s her desire to inspire others to reach their potential.

These days Erin is loving life and she attributes who she has become to her faith in God.
966815_10151832823437895_242294320_oErin’s advice if you’re stuck in a rut, unhappy with your career, love life, and body:

  1. Be honest with yourself about what you want. What do you REALLY want?
  2. Pray.  It’s easy to get so stuck in our own heads and it serves us well to talk to God openly and with as much vulnerability as possible. In that process, you might start to see options that you hadn’t considered before.
  3. If prayer is not your jam then seek out wise counsel from knowledgeable people who can point you in the right direction.
  4. Be humble.  Trying to figure it all out on your own seems like the easiest way. It’s not. It can actually be the most difficult–and it’s a more prideful way. Take a step back & work with someone you like and trust to guide you and have enough belief in yourself to see it through.

Erin is a fitness educator, Team Beachbody Master Trainer, coach, group fitness instructor, and owner of SillyFit Inc.  Read mor1609944_10152130998347895_3618979090057837505_ne information about Erin @ http://sillyfit.com

Pool Workout: Stay Cool While Torching Calories

IMG_3038

I don’t mind the Summer heat until I try to get in an outdoor workout.  The salty sweat getting in my eyes and humidity zapping my ‘umph’ has me settling for indoor cardio.  After weeks of staring at the time on the stairmaster, I’m ready for another solution.

I designed this water workout to burn tons of calories and feel like play. This is my solution to stay cool while being out in the open skies.

What you need:

kickboard
towel
Motown music (my favorite for this workout)

Circuit 1: repeat 3 times

(if you have a small pool select the time option instead of laps)

  1. Free Style Swim:  6 laps or swim for 4 minutes non-stop
  2. Water Jog:  2 laps or 2 minute
  3. Flutter kicks: 2 laps or 1 minute
  4. Push up on wall:  10-15 reps

Water Jog:  

Jog around the sides of the pool.  When you get to the deep end, tread water and keep going!

IMG_3314

Flutter Kicks

Using your kickboard, keep your legs straight and kick with force.

IMG_3315

Wall Push Up

Use your upper body to lift yourself up out of the water with just a small amount of help from your legs.  Slowly lower yourself down.

IMG_3325

Circuit 2:  repeat 3 times

  1. Ab crunch:  10-15 reps
  2. Double leg lift:  10-15 reps
  3. Tread water:  1 minute
  4. Otter Roll:  30 seconds

Ab Crunch

I like to put my leg on my towel so they don’t get scratched.  It’s not a big movement unless you choose to go underwater with it;)

Here are a few modifications to choose from:

option 1

IMG_3316

option 2

*arms in front

*OR arms in front, hold your nose and go under

IMG_3317

Double Leg Lifts

This is challenging for the abs because you are getting resistance from the water.

A modification is to alternate leg lifts.

IMG_3318

Treading Water

Vigorously treading water can torch around 10 calories a minute, same as a six-mile-per-hour run.

Pretend like you are running.  Use your upper body to help you stay afloat and make circular motions with your legs.

IMG_3313

Otter Roll

Hugging a kickboard or a beach ball to chest, float on back, legs extended, feet together.
Roll toward the right by using the entire body — shoulders, hips, core, legs —to rock from side to side with head above water.  (like an otter spinning in the water)
Continue for 30 seconds, alternating direction of roll.

IMG_3319

I’m still working on perfecting this move;)  It definitely got my heart rate up and I felt my abs!

You’re breaking a sweat even though you might not realize it so make sure to drink water. Have fun torching those calories!

 

 

Making Fitness Fun For Kids

Getting to share my love for the outdoors and fitness with my family is really special to me.  Not to mention it’s a great way to spend quality time with your kids and burn off some of their energy!  My future granddaughter really soaks it up!

IMG_3174

This activity was hit!  It’s a combination of hopscotch and an obstacle course.

All you need is some sidewalk chalk, a pinch of creativity and get ready for some FUN!

IMG_3141

Pattern #1

Twirl (pick a random #, i.e. 5x)

Touch your toes (3x)

Happy Dance (I traced her feet for her to do a little jiggy on)

Spidy crawl (I drew small triangles for her to put her feet and hands on)

Roar (I drew a lion)

BE HAPPY (a smiley face) — then jump in the pool!!

Pattern #2  (she came up with this one by herself!)

IMG_3143 IMG_3144

Jump 3x (she drew a box)

Windmill 2x (rectangle)

10 seconds running fast (triangle)

BEAR You tiful (blow a kiss) — then jump in the pool!!

We each took turns being the “coach.” IMG_3179

 

 

 

 

 

 

After doing each other’s obstacle courses a handful of times we played some volleyball and worked on treading water.  Needless to say, when I was ready to get out of the pool, she was too;)IMG_3168 I hope you and your family have as much fun as we did!  Share in the comments below the obstacle course you and your kids put together. 🙂

Hourglass Workout Plan: Get Beach and Bride Ready

monroeIf mother nature blessed you with a natural hourglass shape, lucky you!  I’ve been working to enhance my curves for years, and weight training has made a world of difference.  Even Marilyn lifted weights, along with diet, to keep her voluptuous body firm.

You can absolutely create the look of a shapely silhouette by building up your shoulders and back, tightening up the abs and sculpting the glutes.  The Hourglass Workout is a week’s worth of workouts that I’ve designed to create killer curves and burn off body fat.

  • There are 5 workouts with a rest day mid-week.
  • Complete each superset or tri-set then rest one minute before starting the next set.
  • beginners perform 1-2 sets/advanced perform the instructed amount.
  • Use the ab circuit twice a week on non-consecutive days.
  • Cardio should be done at least 3 days a week.  The bootcamp workout on Day 5 is considered a cardio day.

Follow this, along with nutrition tips I’ve provided in the links at the bottom page, to compliment your workouts.  If you would like to receive personalized fitness and nutrition programs, check out my about section and send me a message.

Day 1: Monday— Legs/Shoulders

Superset: 4 sets

Deep squats: 12 reps

Step jumps: 12  http://www.bodybuilding.com/exercises/detail/view/name/box-jump-multiple-response

*modify using a smaller box

Trisets: 3 sets

Walking lunges: 24 total steps

Dumbbell sumo squat: 15

Lateral bound with dumbbells: 30 total http://www.bodybuilding.com/exercises/detail/view/name/lateral-bound-

Trisets: 3 sets

Shoulder press: 15 reps

Lateral raise: 12 reps

rear delt fly machine: 15 reps

Day 2: Tuesday— Chest/Biceps

Giantset: 4 sets 

Dumbbell incline press: 15

Plyo push-ups: 12 http://www.bodybuilding.com/exercises/detail/view/name/plyo-push-up

*modify on knees

Dumbbell fly: 15

Step ups: 24 total http://www.bodybuilding.com/exercises/detail/view/name/step-up-with-knee-raise

Giantset: 3 sets

E-Z bar curl: 12 reps

Dumbbell incline curl: 12 reps

Hammer curl: 12 reps

Jacks: 30 seconds

Day 3:  Rest day  

Day 4: Thursday— Back/Triceps

Superset: 4 sets

Barbell deadlift: 12 reps http://www.bodybuilding.com/exercises/main/popup/name/barbell-deadlift

Machine row: 12 reps

Giant set: 3 sets

One arm row: 12 reps

Dumbbell pullover: 12 reps

Wide grip pulldown: 12 reps

Bench jumps:

Triset: 3 sets
Cable over head extension: 12 reps

reverse grip pull-down: 12 reps

bench dips: to failure

Step ups: 24 total

Day 5: Bootcamp

Perform 3 rounds for 1 minute for all exercises. Rest 1 minute & repeat.
  1. Weighted Burpees *perform this with dumbbells
  2. Curtsey lunges *holding dumbbells  http://www.bodybuilding.com/exercises/detail/view/name/kettlebell-curtsy-lunge
  3. Slow floor sprints *a slow controlled version of a mountain climber.  When you bring your knee in toward the chest, don’t let your foot touch the ground.  Hold for a second, then switch.
  4. Axe chop with medicine ball *picture at bottom page
  5. Single leg deadlift *30 seconds on one leg and 30 on the other
  6. Low plank crossover *cross one leg over the other in plank position, almost touching floor, repeat on the other side.
Ab circuit: 3 rounds, rest 1 minute after each round.
  1. Decline crunch: 15 reps
  2. Stability ball pike press/or knee tuck: 10 reps https://healthyjustice.wordpress.com/2014/03/26/total-body-workout-you-can-do-at-home/
  3. Side plank hip drops: 10 each side, hold last rep up for 10 seconds http://www.bodybuilding.com/exercises/main/popup/name/side-bridge
  4. reverse crunch:  15 reps
  5. russian twist with medicine ball: 20 reps

Ax Chop with medicine ball

axe-chop-exercise

Nutrition and Lifestyle Blogs:

https://healthyjustice.wordpress.com/2016/05/30/get-healthy-for-the-summer/

https://healthyjustice.wordpress.com/2016/06/13/buff-bride-5-tips-to-lose-weight-stay-healthy-for-your-wedding-day/

May Fitness & Wellness Faves

IMG_2876I love to share so I’m excited to tell you about some of my favorite products!

1. Foam Roller  

You know that strangely relaxing feeling when you crack your fingers or toes?  LOL  Well this foam roller cracks my back in the perfect spot!  It’s heavenly-:)

Foam rolling is like a deep tissue massage and it helps loosen up the fascia that surrounds the muscles.  This relieves muscle tightness and helps me recover faster so I can continue having great workouts.

2.  Coconut Oil 

I put a lot of effort into eating healthy and exercising so I don’t want to then slather on body lotions that are laden with chemicals.  Our skin is our largest organ, and it absorbs everything.  I keep this jar of coconut oil in my bathroom and apply it just like lotion after my shower.

3.  Skin Brushing

IMG_2903

Skin brushing is a great way to help aid detoxification. It removes dead skin cells, improves circulation and helps eliminate toxins by stimulating the lymphatic system.

You can find skin brushes at most stores.  Look for ones with natural bristles.

Tip: Always skin brush before a bath or shower while the skin is still dry. In circular motions, brush toward your heart — up the arms, legs, and abdomen and down the shoulders and chest.

4.  Sombra

IMG_2906

This stuff is amazing!  I first got introduced to it when I was at a powerlifting meet.  I was minutes away from going up for my deadlift and a teammate put this on my lower back.  Talk about loosening up tightness!  I also apply it to my neck and traps after a day of working on my laptop.  It melts away the tension.

Tip:  make sure to wash your hands good after applying.

5.  Kindle

I can be a worry wart, so I have trouble turning down the volume of my thoughts so I can relax.  Reading positive books to start my day and having some good fiction books to read at night does wonders for me.  Here are some of the books I’m reading.  I just finished Goodkind and Hunter’s books so I recently started Dawn of Wonders and it’s been a good one.

IMG_2905

6.  Therapy Kitchen Hand Lotion in lemongrass, lime and bergamot 

FullSizeRender-1

I have dry hands because I’m always cleaning something and washing my hands.  I have this lotion on the kitchen counter so I can easily use it after washing dishes and when I’m on my way out the door.  It smells so good!  I picked this up at TJ Max for $5! Love that store;)

7.  Essential Oil Diffuser by Deneve  

It’s truly my favorite thing for relaxing and cleaning the air in my home.  It is so easy to use and has a lovely bubbling sound that is soothing.  I have one on my nightstand that I put about 5 drops of lavender essential oil and a second one that I use in other areas of the house.  This is the link where I purchased mine: http://www.amazon.com/Essential-Oil-Diffuser-Deneve®-Aromatherapy/dp/B00L9NR672?ie=UTF8&psc=1&redirect=true&ref_=oh_aui_detailpage_o02_s00

IMG_2904

8.  Insanity Workouts

If you are getting bored with your workouts or have reached a plateau, this is a workout for you.  It’s challenging but doable.  I love how it combines athletic movements with good music and an overall total body workout.  Click here to find an Insanity Live class in your area: http://www.insanitycertification.com/about-insanity-classes  If you are in the Mandeville, Louisiana area, I teach this class at Anytime Fitness @5:30pm 😊

I would love to hear if you have tried any of these and what your thought are about them.

❤Healthy Justice

Build-A-Booty Part 3

IMG_2826

In this workout I have included several of my favorite exercises along with plyometric exercises at the end.  These will all help build up your glutes and improve athletic performance.  Plyometric training recruits fast twitch muscle fibers which means building stronger glutes and burning more body fat.

Warm up for 5-10 minutes.

Sumo Deadlift– keep your chest lifted.  A modification is to hold one dumbbell with both hands to perform this movement.

IMG_2813

Skaters- you can modify this by not using a kettle bell.  Advanced option is to superset the sumo squat with skaters.

IMG_2812

Cable squats– begin this exercise by stepping back far enough to feel resistance with the bar.

IMG_2822

Leg press jumps– set the weight low enough to propel off the platform and complete the suggested number of jumps.  If you don’t have a machine like this, perform squat jumps on the floor and hold a 5 or 8 lb dumbbell in each hand.  Advanced option is to superset this with the cable squats.

IMG_2816 IMG_2817

Pullthroughs- step forward to where you feel tension on the rope.  When you stand, squeeze the glutes.

IMG_2818 IMG_2819

Reverse Abduction- we are putting a spin on this machine.  Hinge forward slightly at the hips.  Push out and pause for 1-2 seconds.  Advanced option is to superset this exercise with the pullthroughs.

IMG_2823

10 min of plyometrics

I set up a circuit format and it was awesome!  You can see the video on instagram @ https://www.instagram.com/ndenisejustice/?hl=en

We spent 40 seconds at each station and we went for 4 rounds.  Pace yourself and do your best.  If you get through 1-2 rounds, that’s great.  Have fun and train with passion!

Here are the stations:

  1. Weighted broad jumps
  2. Step jump
  3. Weighted bosu jumps
  4. Medicine ball slams