Running and Powerwalking!

Running and Powerwalking!
Get fit with me!

Friday, March 21, 2014

What? Jump roping for 10 minutes is equal to 30 minutes of jogging?


Remember those days when you were a kid and you played a variety of activities for hours on end?  Maybe you played four square, hop scotch, dodge ball, tag, SPUD, ghost in the graveyard, hula hoop or even jump roped. Who knew how great all of those activities were for our health not to mention how happy our parents were that we were out of the house. The good news is, you can still do all of these activities. But you might have a few second looks if you hop scotch or play four square in the gym. So today I'm going to talk to you about jump roping and why you should incorporate this into your fitness program. 
  • It’s inexpensive. You may already have an old jump rope lying around but if you don't, jump ropes are not expensive. Sure you can buy a higher valued jump rope with bells and whistles if you want to. But whatever jump rope you buy, make sure it is the right size for you.  Or you can do what I do (sometimes that is). I pretend I have a jump rope and focus on my form and technique.
  • You can do it practically anywhere. Any hard surface works fine whether it is outside, inside, at the gym. So there's no excuse to not jump rope!
  • It burns a lot of calories in a short amount of time.  If you are looking for a way to burn off calories in a short period of time, then jump roping is for you!  *Studies have shown that 10 minutes of jumping rope (at 120 turns per minute) has the same benefit as jogging for 30 minutes.  This a great work out if you are short on time and want to get in a good cardio workout. 
  • It’s compact.  A jump rope hardly takes up any space and  can easliy be stored in a drawer, purse or back pack. This makes it a great workout equipment to bring with you on holidays or business travel. 
  • You’ll notice improvements.  *Jumping rope helps build agility, speed, balance, and coordination, while improving your overall fitness level.
  • You can do it alone, with a partner or a group.  Jumping rope is a form of exercise you can do on your own safely and without a spotter. It can also be done with a partner or in a group. i.e. family members, friends or colleagues.  It is a fun activity that almost anyone can do and it's a good way to incorporate fitness without too much thought or effort since you can do it anywhere. You can also use jumping roping as a team building event or a competition.  *How many jumps can you do in a minute? How many jumps can you do without stopping or messing up? What kind of variations of jumping rope can you do? 
  • With all of these amazing benefits and conveniences of jump roping, why not start today? But first things first. As with any sport or fitness activity, finding the right equipment for you is the most important component.  If you choose to buy a jump rope, the best way to know what is the right size for you is to stand in the center of the rope and hold the handles in your hand. You should be able to bring the handles up to your armpits. 
  • Second, technique and form! Believe it or not, jump roping is not as easy as it may sound or look when, especially if you've watched a boxer train. It is a skilled movement that requires mental concentration, coordination and timing. Here are some tips from Sparkpeople.com.
  • 1. Hold the handles with a firm grip, elbows CLOSE TO YOUR SIDES. 
  • 2. Make small circles with wrists while turning the rope. Try not to make large circles because this will incorporate more movement from the full arm rather than just the wrist. 
  • 3. Keep torso relaxed, head lifted and gaze ahead for balance. I find that if I look down at my feet as I jump rope, I lose my balance and trip on the rope. 
  • 4. Jump only high enough to clear the rope.
  • 5. During jumping, the rope should skim the surface lightly.
  • 6. Always land softly on the balls of your feet
  • 7. NEVER sacrifice good jumping form or technique for form. 
So now that you know how to find the right jump rope for you and learned the proper technique, get our there and be a kid again. Jump rope for fitness and fun. 

Stay active and anything is possible!
      

*Content came from Sparkpeople.com and a study completed the Research Quarterly, a journal of the American Association for Health, Physical Education and Research 

Wednesday, March 12, 2014

To Bean or not to Bean


If you're like most people, you started off your day with a cup of coffee. I admit, I sometimes start my morning off with organic coffee with steamed almond milk topped with cinnamon. I love the smell of coffee but I love the emotions that I associate with having my occasional morning coffee.  The sun has not yet come up, it's peaceful and very quiet. I sit with my coffee and reflect on my intention set for that day and visualize how I want my day to be. Then I dive right in with purpose and meaning. 

Coincidently, I read one of my favourite blogs this morning and her topic was about "how much is too much caffeine?"  It gives a wonderful breakdown of the make up of caffeine and it's effects on the body and mind.  I hope you'll find it helpful and that it will inspire you to make a choice to reduce your intake or maybe even eliminate it entirely!


http://kriscarr.com/blog-video/caffeine-addiction/

Stay active and anything is possible!

Tuesday, March 4, 2014

Tips for eating out


The holidays may well be over but somehow other social events sneak up on you and before you know it, you're eating out again. i.e. birthdays, family or work events, baby showers, etc. So how do you enjoy these events without over indulging, feeling bloated, tired, and possibly hung over? By making smart and healthier choices.

Here are some tips to help you enjoy eating out without feeling guilty.

1. Eat something healthy before you go out such as small bowl of low fat plain yogurt with fresh fruit, a small bowl high-fibre cereal with almond milk and topped with cinnamon. Think high fibre foods to help
reduce hunger and keep you full longer

2. On arrival, drink a glass of water. This will also help you feel fuller and help you from reaching for that
glass of wine too soon! Speaking of wine, if you do order a cocktail, be sure to drink water as well. This will help you from dehydrating and it will help you feel more full. (not to mention decrease the effects of alcohol)

3. When the bread basket comes around the table, (which you should ignore) after everyone has their
share, don't hesitate to ask the waiter to remove it from the table. The longer it's there the more
tempted you may be to have one! (or two, or three)

4. Start with a soup or salad before your main meal. Be sure to choose soups that are vegetable or
bean based. This will help you to feel full which will decrease the likelihood of having dessert later on.

For salads, always ask for dressing on the side. Restaurants tend to be too generous with the amount
they put on their salads, especially Caesar salads.

5. Skip the baked/mashed potatoes (even sweet potatoes) and rice. (unless the restaurant has brown or
wild rice and maybe even quinoa) Instead, ask the waiter for two other vegetables instead with no butter or at least ask for butter on the side.

6. Choose low fat cuts of meat or skinless poultry (or poultry that you can easily remove the skin).
Fish and shellfish are also excellent choices but chose options that are grilled or baked. Stay away from breaded, battered and definitely fried for any kind of meat or poultry!

7. For your main dish, ask for sauces on the side.

8. Desserts. This is a challenge for me and I'm sure I'm not alone! If available, fresh fruits are your best
option and I don't mean fresh fruits accompanied with cheese cake, pie or ice cream!  But, if you have to
try that specialty dessert, ask for extra forks and share it.

9. If you are a coffee drinker and like to end a meal with nice fresh cup of joe or espresso, ask for
decaffeinated. Or, why not try an herbal tea? Restaurants are offering much more varieties these days and some herbal teas even help with digestion and curb sugar cravings.

10. Last but not least, make sure you eat and chew your food SLOWLY.  Often I'll try and chew my food
at least 20 times before swallowing. But who has time to count when you're engaged in a conversation?
Instead, try putting your fork down between every mouthful. This will not only help your digestion system
work better, you'll have more time to savour and taste your meal.


Now that you have some tips for eating out at restaurants, why not apply them to dinner parties? You can even apply them when eating in the comforts of your own home.


Stay active and anything is possible!
Donna