healthy living

Don’t have a Fitness Stall!

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Hi Everyone,
I have been thinking a lot about things that derail people from their fitness goals. Maybe it’s the holiday season and all of the rich foods, and obligations that take up free time. Maybe it’s the winter weather. It just seems easier to workout when it’s nice outside. It could be school (finals, papers and presentations are looming for me too!) Kids, work, and life in general takes a lot of time. Sometimes it feels like there’s no time left over for you to do anything, much less make time for a workout.
First of all, fitness is more than just exercise. It’s a way of life. You need to find a balance for all of your occupations (by that I mean anything you occupy your time with). Even if you only have 15 minutes a day to dedicate to exercise it will be to your benefit. It may sound crazy, but you deserve a little bit of that time that you are dedicating to everyone and everything else. The time is yours, so decide to spare a little bit of it for taking care of yourself.
The workouts I share right now are intense, shorter workouts so you don’t have to spend hours in the gym or on a treadmill. They are designed to fit into my own incredibly busy schedule. Investing a little bit of time into your health now can help you have a longer, higher quality of life in the future.
Something that motivates me is going to a 5K race (or even just looking up the results online) and seeing people double to triple my age running the race, sometimes with great times! As I get older I want to have the energy, strength and endurance to keep doing that. So find your motivation and devote some time to your health.
There will be a new workout up tonight.
Melissa
PS I am going to be sharing a sample of a healthy daily diet. The sample I created is being reviewed by a nutritionist right now. I want to make sure I am sharing high quailty (correct!) information with everyone. Be sure to check back!

Health Benefits of Jumping Rope

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If you are going to invest in one piece of equipment for your exercise program I highly recommend getting a jump rope.
Jump roping is a great cardiovascular, strength building exercise. U.S. Olympic Wrestler, Buddy Lee, has cited research saying that 10 minutes of jumping rope can be as effective as 30 minutes of jogging for improving cardiovascular health. It is a wonderful cross-training exercise that can be beneficial in a variety of sports.
It is also versatile. You can do normal jump roping, skipping, high knees, or low jack jump roping.
Jumping rope doesn’t just burn calories and improve the functioning of your cardiovascular system. It also helps with: hand/eye coordination, balance, strength, and bone density. It does all this while working your legs, ankles, calves, glutes, thighs, back, arms, abs, shoulders and chest. 
If you are buying a jump rope you want to measure it by stepping on the center of the rope, and lifting it until the handles reach your shoulders. Also, use proper form when jumping. Your arms should go out from your body at a 45 degree angle, and you should turn the rope with your wrists. Take breaks as needed, and slowly work your way up to longer periods of endurance. 
I think jump roping makes a wonderful warm-up and cool down. It can be done almost anywhere. I like it as an extra cardiovascular activity to add to running. I love that I can do it in my house, so the weather never impacts my decision to workout.  
If you feel inspired you can add some jump roping before or after any of my workouts. So enjoy!
Melissa