All You Need is a Jump Rope

YAY!  You are going on vacation!.... but wait, no gym?!  This is when I start to ask myself, "Can I run everyday for a whole week?"  "What am I going to do for my workout?"  This is where the vacation idea is maybe not quite so appealing.... I know I'm crazy.

We've all had this conversation in our head at one time or another.  Maybe it wasn't due to the opportunity of a vacation (sorry to get your hopes up).  Maybe it was a work trip, staying with friends or family, or just not making the trip to the gym.  Whatever the case, you don't have access to the basic equipment for a fitness guru like yourself. 

Well, for those instances, I have saved the day (or week)!  All you need is a jump rope!  It is cheap, easy to store, and will fit in your suitcase quit nicely.  Plus, it can still provide you with a great workout- and include variety!

P.S. This saved me over the Christmas holiday.

All You Need is a Jump Rope Workout:

Complete each exercise for 1 minute.  Alternate each exercise with 1 minute of jump rope.  Rest time will depend on your fitness level, but rest as little as possible in between exercise.  (suggestion 0-30 seconds)

Circuit #1
Squats
Jump rope
Pushups
Jump rope
Plank knee to elbow
Jump rope
Lunge jumps
Jump rope
Plank to pushup

**Complete 2-3 rounds

Circuit #2
Speed skater hops
Jump rope
Shoulder pushups
Jump rope
flutter kicks
Jump rope
Burpees with a pushup and jump
Jump rope
mountain climbers
Jump rope

**Complete 2-3 rounds

13 Benefits of Strength Training

Happy New Year! 

For one reason or another, there are many people who have not yet embraced weight lifting. I hope a little more encouragement and knowledge will do the trick.  And for those of you who have seen the light, I hope this information will add fuel to your fire!

The benefits of weight lifting are huge!  It’s not all about how you look (although that will improve too), but also how you feel.  The full article is located in the link provided below.  Check out all the reasons strength training should be a key part of your workout routine.

 

1. Muscle Fights Fat

2. Reduce Depression Symptoms

3. Fight Osteoporosis

4. Be Better at Your Sport

5. Improve Mobility

6. Lower Your Diabetes Risk

7. Better Heart Health

8. Better Blood Sugar Control

9. Prevents Back Pain

10. Improved Balance

11. Ladies, It Won't Make You Bulky

12. It Will Make You Mentally Stronger

13. You'll Look Better

Check out the full article here:

http://www.livestrong.com/slideshow/1008208-13-benefits-weightlifting-one-tells/#slide=2

 

Total body weight & treadmill workout- You need this one!

One of my favorite workouts- especially when I'm short on time- is an interval workout on the treadmill combined with some strength exercises.  I like to change up the work interval time, the number of exercises, and the time on the treadmill. 

Today we did some sprint work on the treadmill as the running time was only 1 minute.  The combined exercises were also pretty intense.  Needless to say... you should do it!

**This type of workout usually works best with a couple of workout buddies if the treadmill will stop if you are not using it.  If the treadmill will keep going while you are not on it, then go ahead and get 'er done alone. 

50 seconds - 1 minute work time/ 10-15 seconds recovery time

CIRCUIT #1 - Complete 3 rounds

• Dumbbell alternating bent over rows
• Sliding plate pikes  
• (start in a pushup position with your feet on a weigted plate- we used a 25 lb. Using your core, slide the weight with your feet toward your hands, keeping your legs straight ending in a pike position with your butt in the air)
• RUN

CIRCUIT #2 - Compete 3 rounds

• Squat with 1-arm dumbbell shoulder press (switch arms halfway)
• High knee foot taps (on bench or medicine ball)
• RUN

CIRCUIT #3 - Complete 3 rounds

• Mountain climbers
• Hops over the box or a BOSU ball
• (keep one foot on the box/BOSU ball at all times.  Press with that foot and jump over to the other side, switching the foot that is now on the box.)
• RUN

Total exercise time: 30-40 minutes, depening on choosen work time and rest time. 

12 Proven Ways to Avoid Holiday Weight Gain

Even though we are in the midst of “the most wonderful time of the year”, for some it is not so wonderful due to increased stress and the usual weight gain. 

Did you know studies show that the average American gains 1-2 lbs over the holiday season?  This usually becomes permanent baggage and year by year contributes to being overweight or obese later in life.

It’s probably unanimous that no one wants to be on a strict diet during the holidays. Instead we would like to enjoy the bounty of our traditional favorite foods.  So how can we still enjoy the holidays without gaining extra holiday cheer?  It’s actually not so hard with a little planning and good decision making.

Check out the following 12 tip and strategies below to avoid holiday weight gain.

 

Start your day off with protein. 

Eating a protein-rich breakfast will help you fill full longer, help stave off unhealthy snacking, and give you more energy for your daily demands.  Plus you will be more likely to complete that daily exercise goal you may have been putting on the back burner.

Work off the stress.

If you are like most people, the stress of the holidays inevitable gets to you.  If you are feeling the pressure and anxiety of the holidays, take it to the gym.  Studies have shown that it will not only relieve your stress of the moment or day, but also help you control anxiety when faced with stressful situations down the road.

Make fitness as convenient as possible.

The holidays can be some of the busiest time of the year, so make your fitness routine convenient as possible.  This way you can stick to your goals when your schedule is tight.  Have a backup plan when you can’t make it to the gym.  Try a body weight workout you can do at home or some exercise DVDs.   Any workout is better than no workout.

Find exercise in your daily activities.

If you can’t find time to hit the gym, make sure you incorporate as much activity in your day as you can.  Park further away, ride your bike to work, find ways to stay active with your daily chores.  The key is to move as much as possible, avoiding a sedentary life.

 Be an early bird.

You most likely will have little to no distractions during the early hours of the day.  Start your day off right by getting your blood flowing and knocking your workout out early.  The evening trip to the gym is sometimes challenging after a busy, stressful day.  By scheduling a morning workout not only with you have more energy throughout the day, but you will less likely skip your workout.

Make a plan and put it in your calendar.

Determining a weekly or monthly workout plan by writing it down makes it official and more likely that you will stick to it.  Also by writing out your workouts you can plan ahead for stressful and less stressful days.  For example, if Mondays are too busy, make it a rest day.  If you have more time on Saturday mornings, make it a longer workout.

Walk and Talk.

Try multitasking to fit in some exercise on a tight schedule.  Instead of sending an email, pick up the phone and make a call while you walk around.  Walking 1 mile can burn roughly 75-85 calories, depending on your speed, weight, and gender.  Cell phones offer the convenience of moving around, so take advantage of it.

Grab a workout buddy.

Enlisting a friend or spouse will keep you motivated and consistent.  It is harder to cancel on someone who is counting on you.  Try pairing up with someone with similar or even a higher fitness level than you and is also reliable.  This will help push you a little bit.

Join a team.

Joining a sports team usually takes minimal time out of your schedule.  Not only will you be working out with a greater intensity, but will have fun doing it.  Look into a local community basketball, flag football, or soccer team.  Your weekly game can be a fun hobby that takes the “work” out of your workout.

Include your whole family.

Instead of taking time away from your family for your workout, bring them along.  Try going on a hike together or going to a gym to play some active games like tag, relay races or some other creative competition.  You could also go to a local park and do a “playground workout” while your kids play.

Give and Take.

It is nearly impossible to avoid all the holiday temptations, and you shouldn’t completely.  However, you shouldn’t jeopardize good health either.  Make sure you are making up for the extra calories with extra workout time, or less food and treats on the next meal.  Be mindful of your extra calories, so you can make up the difference.  

Invest time and money.

Making an investment in a new workout class or exercise hobby will help you stay on track and make your fitness goals a priority over the holiday.  There are countless options from Zumba to Pilates, kickboxing, or spin class.

 

Run the Red Rock

OK, so these photos are way overdue!!!  I guess the current freezing cold temperatures have me dreaming of warmer days and wishing I could actually enjoy some sunshine. 

In September I was able to run the RED ROCK RELAY.  It was a beautiful 187 miles starting at Brian Head and ending in Zions National Park.  It took me an entire week to catch up on the lack of sleep.  I guess 65 hours with only 2 hours of sleep is just not enough for me.  We had a lot of fun and made some great memories.

 

Before my first leg of 6.5 miles

First leg down Cedar Canyon 6.5 miles

Waiting for the dreaded 3rd leg.  Haven't slept in 2 days :-/



3rd and final leg

Running to Zions in 90 degree heat

Beautiful scenery.  Time to stretch and SLEEP!

Going the Distance

This week has been a bit tough for workouts, feeling a little under the weather. My philosophy for exercising when sick has always been if you are sick from the neck up, then you are fine to exercise.  If your symptoms are from the neck down (flu-like symptoms, feeling achy, fever, pneumonia, stomach issues, etc.) then you should rest.

So.... we worked out this week :)   And I have to add, the best I feel all day is the couple hours after I exercise.  Endorphins are great.

Going the Distance Workout: named mostly for the amount of walking lunges you are going to do... I know, you love me.

Equipment needed: 1 dumbbell, 40 yards to run, lunge, and shuffle on

Complete 3 rounds of: 
1-arm DB squat to press - 15/side
40 yards of walking lunges
donkey kicks - 3 total
40 yard sprint

Complete 3 rounds of:
Squat hold with DB front raise- 20
40 yards of 10 dragon walks followed by a sprint
lunge jumps- 20
40 yards back pedal

Complete 3 rounds of:
DB overhead situp -20
40 yard side shuffle (switch direction half way)
1- arm burpee - 10 each arm
40 yard sprint

15 Minute Calorie Killer

I know that many of us are super busy and often times we use this as an excuse to not get your workout in.  But with this workout, you can stop using that excuse and start getting results!
-Your Welcome

This workout uses a specific form of high intensity interval training (HIIT) called Tabata training.  Check out the link to the definition and background research on both of these terms.  But trust me, they are the answers to many of your fitness plateaus and weight loss frustrations.

Wikipedia definitions of HIIT and Tabata

Now on to the workout.  This includes 3 Tabata circuits- so prepare to get some work done!

1 Tabata circuit equals 8 rounds of 20 seconds of work and 10 seconds rest periods.  This will be a total of 4 minutes

Tabata Circuit #1
8 rounds of:
20 seconds of Burpees (pushup and a jump)
10 seconds rest

After completion of 8 rounds (4 minutes) Rest 1-2 minutes

Tabata Circuit #2
8 rounds of:
20 seconds of Moutain Climbers
10 seconds rest

After completion of 8 rounds (4 minutes) Rest 1-2 minutes

Tabata Circuit #3
8 rounds of:
20 seconds of lunge jumps (I know... hate me now, love me later)
10 seconds rest

After this 15 minute workout you will be burning calories for the rest of the day... You're welcome!