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Jump Rope Training Made Simple

22 Apr

Jump rope training (Plyometrics) is one of the best ways to develop speed, agility, and overall fitness.  One of the greatest benefits of jump rope training is that you can travel with your jump ropes and train wherever you go.

Begin by measuring your Baseline. Jump as many times in 30 seconds using the alternate foot step or power jump. Take the average of the 3 thirty second sprints to establish the baseline. For example if you jumped 60 times in 30 seconds, multiply 60 by 2 to (the count for each foot).  Then, repeat 3 times and add the reps per set. Finally, divide by 3 to get the average.

World renowned jump rope expert, Buddy Lee, outlines jump rope training using the following phases:

Phase 1 (Preparation) – Frequency-3-5 Days/week; Intensity-120-220 RPM; Duration-5-10 min. Practice the alternate foot step jump; mix basic bounce and alternate feet as if running in place. Must do 140 without miss to move on to next step. Work up to 500 jumps. It would take you 2-3 weeks

Phase2 (Intermediate Step) – 5min per session; at 160-180 rpm; 4-5x/week; for 2-3 weeks

  • High step – Knee up to waist
  • Side Straddle – Lt. and Rt. feet move in and out towards and away from the hips in a side to side motion while rope passes over your head.
  • Forward straddle – Rt. and Lt. feet move forward and back as the rope is on top of range of motion.
  • Skier’s jump – Lt. and Rt. jump left to right with feet together as rope passes over head.
  • Bell jump – Jump forward and back with feet together.
  • Half-Twister – Jump with both feet Lt. to Rt. as you twist your hips. Return to starting position in between each jump.
  • X-Foot cross – Cross Lt. and Rt. legs over and under as rope crosses over head.
  • Forward shuffle (Muhammad Ali Shuffle) –Shift body weight as you move from one foot to other.
  • Backward shuffle – Bend left and right knees backwards to 90 degrees as rope crosses over head.
  • Heel to toe touch – Start with a bounce step. On the first jump, hop on Rt. foot and touch Lt. heel to floor in-front of you. On Second jump, hop on Rt. food again touch your Lt. toe to the floor next to your Rt. foot and repeat.
  • Backwards jumping – Reverse the direction of the rope.
  • Arm crossover – Swing the rope and cross arms over. Cross and uncross arms as you jump.
  • Arm side swing to jump – Hold rope with both hands. Cross over rope per side. Jump while centered.
  • Power jump – Rope passes under your feet twice or more in 1-jump. (AKA – double, triple unders).

Phase 3 (Conditioning) – Combinations of the above jumps. 10min; 180 RPM’s without a miss or catching the rope before you move on the next step

Phase 4 (Sports training) -160-220 RRM’s; 3x/week; for 2-4 weeks; at 95% of Max Heart Rate. Use combinations of exercises above.

Are you ready to Finish It With Finish Fit?

How to Set “SMART” Goals to Lose Weight

27 Mar

If you are carrying around extra weight, you know all the reasons why you should take the weight off. It will reduce chances of heart disease, cancer, and the possibility of diabetes. You’ll look and feel better, etc.

There are many reasons why, but it can be especially difficult to get that weight off. You work really hard, make some progress, and the before you know it, you get side tracked only to revert back to your starting point. That’s why its important to begin your weight loss journey by setting “SMART” goals.

  • Specific (simple, sensible, significant)…i.e: “I want to lose 1lb/week for the next 4 weeks”.
  • Measurable (meaningful, motivating)…i.e.: “I will check my weight and Body Fat %-age 1X/week to make Sure I’m on track”.
  • Achievable (agreed, attainable)…i.e: “I will make my weight loss goal 1lb/week instead of 5lbs/week so I can actually attain my goals.
  • Relevant (reasonable, realistic and resourced, results-based)…i.e.: I will set goals that are important to where I am in my life right now. I wont’ set a goal that someone else is pressuring me to attain-that isn’t very motivating.
  • Time bound (time-based, time limited, time/cost limited, timely, time-sensitive)…i.e: “Since healthy weight loss is about 1-2 pounds per week, I will set my deadline accordingly.

Here are a few tangible steps you can take to lose weight and keep it off.

1. Know What You Want and how to get there.
2. Know Where You Are and how long it will take to get to your destination
3. Track Your Results and make adjustments to your workouts based on your results
5. Hold yourself accountable by either having a workout partner or work with a trainer.

Frankly, a simple list of 4 items is not going to do it, so let me explain the intricacies of the 4 items and where the problems occur when applied to losing weight.

1. Know What You Want and how to get there.

This one is easy. Most people that want to lose weight have an idea of how many pounds they would like to lose or how they would like their body to look.

I think we can safely say if your body started looking the way you wanted it, you would know, even if you didn’t have it completely mapped out and detailed.

2. Know Where You Are and how long it will take to get to your destination

This is the big problem! It is almost always overlooked and is the number one reason for the up and down Yo Yo effect we experience with losing weight. We are unhappy with how our body feels and how it looks and it is painful to get an accurate picture of where we are. Unfortunately, we have to know where we are, to be able to accurately judge the results we are getting.

 

If you took the time to accurately find out where you were, you would be able to choose the appropriate means to get to your destination.

Sometimes, in our minds, we think we are starting in a different physical condition then we really are. When the results don’t follow the illusion in your mind, we get upset.

3. Track Your Results and make adjustments to your workouts based on your results

This is conceptually simple. If we have no clue as to WHAT we are doing, how do we know what is working? It might be a simple to do, but is also simple not to do. In the end, most people never track their results.

We love to do this one. We have it hands down. It is like knowing what you want. We try the new food diet, the super sit up machine, and the cardio hip hop power energy yoga fat burner class.

We might be great at switching it up, but without knowing where we are starting from and a history of tracked results, we have no clue as to what we should change or even which direction we should go.

4. Hold yourself accountable by either having a workout partner or work with a trainer.

The common norm is: ‘No, not accountability!  I don’t want someone to know what I am doing, or more importantly what I am not doing’.

So, why do we resist accountability, the secret weapon to fat loss? Because it works! If you know someone is going to be watching or joining you for a workout, you would follow through or at least feel very uncomfortable not following through.

Accountability when used wisely is the ultimate fat shredder. Begin you weight loss journey with accountability; it can help you achieve the body of your dreams. If you let your body hold you accountable, it will throw on fat in places you don’t want it to be.

The biggest obstacle to weight loss is not taking tangible action. It doesn’t matter how good the plan is, it is useless if you don’t follow it. So what should you do now?

Begin by holding yourself accountable.

Will you Finish It With Finish Fit®?

 

6 Practical Tips For Weight Loss

17 Mar

The world is fascinated with weight loss, some for health reasons and others for cosmetic. No matter the reason, many people try harsh diets that never work, extreme exercise regimens that result in injuries or other weight loss program that end without success. The reason that none of these weight loss methods seem to work is because in order to stay with a program, you have to enjoy it. Not only that, but it has to be safe as well.

Below are 6 genuine tips to weight loss, which almost anyone can do without tossing out their favorite food or spending every spare minute in the gym. Realistically, any weight loss program will take time. If anyone promises you different, they are either not being completely honest or are simply uninformed. Follow one single weight loss program for 30 days, whatever it may be, and see if you have results. If not, move on to something else. In the meantime, check out several tips to getting started today.

Tip # 1
Walking. If you can set aside 30 minutes every day to enjoy a leisurely stroll, you will be strengthening your legs and your heart while burning some calories in the process.

Tip # 2
Use a mini cycle. These portable little exercise units offer the look of bicycle pedals set up on a metal bar, but without the high price or weight of a standard exercise bike. With a min cycle, you can pedal at your desk, on the couch or anywhere else that you can comfortably set and reach the pedals.

Tip # 3
Walk or take the stairs instead of an elevator. This is a terrific weight loss exercise without even noticing the extra effort. Something as simple as a few extra steps every day can go a long way where weight loss is concerned. The next time you go to the store, park in the middle of the parking lot and walk to the store. Avoid parking in the closest spot to the door, which is tempting, but opt to walk instead.

Tip # 4
You don’t necessarily have to cut out all of your favorite foods, but you should eat them in moderation. There is no single food that will completely hinder your weight loss attempt but, if consumed excessively, it may. For instance, simply limit your intake to one candy bar or, if you are being really careful, a miniature candy. There is no reason to cut out your favorite food when a conservative amount of the things we love can still have a place in our lives, including during the times that we are focusing on weight loss.

Tip # 5
Whatever your exercise routine, set aside a certain time each day to do it. Individuals who set a routine are much more likely to stay with it and find success than those who simply exercise whenever they have time. The goal to successful weight loss is to make time.

Tip # 6
Walk while you’re talking or texting on your phone. This tip alone will allow you to stay active throughout the day.

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or a doctor’s recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.

Fun Ways to Lose the Belly Fat

24 Aug

The market is inundated with low-fat, low-carb and sugar-free foods. But despite the popular diets, “magical” pills and the latest, greatest fitness machines that all promise to melt away the pounds, more than half of American adults are overweight.

For true weight-loss success, you must change your lifestyle for the long term and exercise regularly. Here are some creative ways to make fitness fun again and help you win the battle of the bulge once and for all.

* Take “healthy” vacations. Make fitness part of your travels. Head to a spa where, along with a little pampering, you can enjoy hiking, rock climbing, kickboxing, aqua aerobics and yoga. Take our Finish Fit® Fitness Apps with you to mix up your workout routine and make it fun and interesting.

* Walk or run for a good cause. Training for a 10K charity walk, for example, may be all the motivation you need to get started on a regular fitness routine. Best of all, you’ll be helping your favorite charity accomplish its goals.

* Dance. Join a live ballroom or hip-hop dancing class or use our Finish Fit® App-Boot Camp to take Belly Dancing, Zumba, and other fun dance classes in the convenience of your own home. It’s a great way to shed the pounds, learn how to dance and have fun.

* Strip the weight away. Use the Finish Fit® App-Boot Camp to help you spice up your regular workout routine and provide a fun new way to tone your body right in the comfort of your own living room.

  1. FitnessClass gives you access to over 500 full-length real-time workout videos from over 70 of the world’s best instructors. With a ClassPass, you can play any class on the web, iPad or Android as well as connect to your Apple TV. This is truly the anytime trainer with anywhere access.

* Take advantage of our Finish Fit® App-Personal Training which offers the following:

1. WORKOUTS:

Access 950+ goal-based workouts.

With over 950 ready-to-go challenging workouts, Finish Fit® App’s Plus access has a workout for you. With everything from Bodyweight Boot Camp to Bodybuilding and Sports Conditioning to Cellulite Shrinker, Finish Fit® App guides you through each exercise with images, tips, video and audio-coaching. Choose a Goal to get started today.

2. BUILDER:

Drag & Drop to build your own workouts.

With over 7,000 male & female exercise images & videos, you’ve got access to the world’s largest exercise & video library to build your own sessions.  Just choose a body part and equipment, then drag & drop to build your completely customized session to perform and add to your My Workouts library.

3. TRACK/PROGRESS:

Track your exercises, workouts and body stats.
Keeping track of your exercise and body stats progress are successful motivation tools.
Log reps, sets, weight and cardio tracking to keep your exercise history at your fingertips to make sure you’re progressing. Take before/after photos, use the body measurement tools such as the weight tracker, and perform important body stat calculations such as BF%, BMI, healthy weight and target heart rate.

4. SHARE:

Share, print and get social.

Share workouts with friends and get their logs back. Receive workouts to get challenged by others. With Finish Fit® App’s Share Workout feature, your friends & family get rich, interactive workout sessions and challenges.  Print Workout is an amazing way to get complete workouts with images, tips, tracking and video links to a printable PDF that you can take with you. Just fold it up and put in your pocket.  Every workout log can be posted to your Facebook wall and Twitter feed along with the interactive PDF. Let your friends know how you’re using the Finish Fit® App to get and stay in shape, directly posting the session for them to try out on their own.

5. Follow a precise day by day, week by week plan:

Got a specific goal in mind and want to dedicate yourself to reaching it? Our Fitness Plans will guide you for months at a time, letting you know what workout to perform each day, at what intensity.  Strength Builder, Weight Loss, Complete Core, Total Body, Mass Builder & Muscle Confusion are some of the most popular plans that guide you on getting amazing results.

6. We’ll do the counting for you:

Building workouts and seeing progress from a large computer screen is great. But when you workout, you’re mobile. So make sure to download the full-featured iOS or Android apps once you’ve registered here. The Web and mobile apps sync together. Build workouts online and they’ll backup and sync to your mobile phone. Enabling you to track workouts in the gym.

Follow these guidelines and you shall indeed Finish It With Finish Fit®?

6 Ways to Boost Your Metabolism

13 Jul

#1 Don’t Skip Breakfast

The morning meal jump starts your metabolism and helps to prevent bingeing later in the day. A cup of coffee does not count – the caffeine and added sugar may give you a bit of energy and suppress your appetite for a little while it is sure to back fire into severe hunger and you will be more likely to overeat later. Breakfast should include complex carbohydrates like whole grain (granola or oatmeal), along with some protein and fat (low-fat yogurt or milk), will keep your energy levels even and hunger in check.

#2 Eat more often

Get into the habit of eating every three to four hours or at least four times a day. Eating frequently stabilizes blood sugar, when blood sugar drops too low you want to eat…a lot. By keeping your blood sugar stable you can control your appetite and keep you metabolic rate high. When you go many hours without eating your body will compensate by slowing down to conserve energy…this effect hurts your weight loss efforts.

#3 Eat protein at every meal

Protein will help to reduce your appetite, it takes more energy and time to digest, in effect you feel full longer than eating carbohydrates alone. Research shows that eating more protein can help you lose weight without cutting calories. Try these protein possibilities: turkey on whole wheat; hummus and pita; vegetarian chili; fruit and nuts; or protein snack bars that contain 12 or more grams of protein.

#4 Hold off on snacking

Many of us grab a snack for quick energy when we are feeling tired. But do not confuse true hunger with fatigue. If you are feeling tired go for a 15-20 minute brisk walk. This will raise your heart rate and give you a boost of energy. Follow it up with a large glass of cool water. If you are truly hungry have a protein and complex carbohydrate rich snack like; whole wheat crackers and peanut butter or cheese.

#5 Consume enough for your body’s needs

Eating too little slows your body’s metabolism the same way eating to infrequently does. If you want to lose weight, do not slash your calories too drastically. Instead, cut out some of the extras in your diet – things like soda, juice, packaged goods or candy. Processed foods tend to be high in fat and calories and low in vitamins, minerals and fiber.

#6 Do strength training at least 3X/Week.

By doing strength training at least 3X/Week you will increase your muscle mass (the body’s engine) which in turn will help burn calories at rest. This will help boost your metabolism and aid in fat loss.

5 Simple Steps to Lose Body Fat

4 Jul

If you are carrying around some extra weight like most of people, you know all the reasons why you should take the weight off. It will decrease the stress on your heart, reducing the chance of heart disease, cancer, and diabetes. You’ll feel better, look more attractive, etc.

There are thousands of reasons why, but it can be a real pain to finally get that body fat off. You push really hard, make a little progress, get side tracked, and “Bam” you’re back where you started; only heavier. Or, your try yet another diet to lose the extra bounds.

It’s maddening. Stop that hassle! I have put together 5 simple steps to actually lose body fat and keep it off. These steps can be applied to anything, but we are focusing on fat loss here.

1. Know what you want and how to get there
2. Know where you are and how to overcome your weaknesses
3. Track your results and keep a daily food and exercise journal
4. Make changes to your plan as needed.
5. Keep yourself accountable by getting a workout partner or a personal trainer

Now all your extra body fat will effortlessly melt off. Sure it will! A simple list of 5 items is not going to do it, so let me explain the intricacies of these items and where the hang up normally occurs when applied to losing boy fat.

1. Know what you want and how to get there

This one is simple. Most people that want to lose body fat have an idea of how many pounds they would like to lose or how they would like their body to look.

I think we can safely say if your body started looking the way you wanted it, you would know, even if you didn’t have it completely mapped out and detailed.

However, its not enough just to know how what you want. You have to have a game plan and you need to track your results to see if your plan is actually working or not.

2. Know where you are and how to overcome your weaknesses

This is where most people fail. It is almost always overlooked and is the number one reason for the up and down Yo Yo effect we experience with body fat. We are unhappy with how our body feels and how it looks and it is painful to zoom in and get an accurate picture of where we are. Unfortunately, we have to know where we are, to be able to accurately judge the results we are getting.

You are on a trip to Point Loma, San Diego, CA. You would like to start your trip from Phoenix, Arizona, but you really don’t know where you are. No problem. You get an Arizona/California map and find that a simple 6 hours trip west on interstate 8 will get you to Point Loma, San Diego, CA.

5 hours later, you have no clue where you are and it is definitely not warm San Diego. You feel defeated and you want to give up! Do you blame the car? The stupid maps? San Diego? Yourself?

Now what if I told you, you were actually in New Your City, not Phoenix, Arizona. A 5 hour car ride west from New York City will never get you to San Diego.

If you took the time to accurately find out where you were, you would have been able to choose the appropriate means to get to San Diego and have an expectation as to how long it would take.

This is the same with fat loss and our personal physical condition. In our minds, we think we are starting in a different physical condition then we really are. When the results don’t follow the illusion in your mind, we get upset.

 

3. Track your results and keep a daily food and exercise journal

This is conceptually simple. If we have no clue as to WHAT we are doing, how do we know what is working? It might be a simple to do, but is also simple not to do. In the end, most people never track their results.

 

4. Make changes to your plan as needed.

We love to do this one. We have it hands down. It is like step 1 of knowing what you want. We try the new diet, the super crunch machine, and the cardio dance power energy yoga fat burner class.

We might be great at changing it up, but without knowing where we are starting from and a history of tracked results, we have no clue as to what we should change or even which direction we should go.

 

5. Keep yourself Accountable by getting a workout partner or a personal trainer

No, not accountability! That is an evil word. I don’t want someone to know what I am doing, or more importantly what I am not doing.

So, why do we resist accountability, your secret weapon to fat loss? Because it works! If you know someone is going to be watching, you would follow through or at least feel very uncomfortable not following through.

Accountability when used wisely is the ultimate turbo booster to your weight loss. Since you are going to be accountable anyway, you might as well get something out of it.

Using accountability up front, you can achieve the body of your dreams. If you let your body hold you accountable, it will throw on fat in places you don’t want it to be.

The biggest obstacle to fat loss is not taking any action. It doesn’t matter how good the plan is, it is worthless if you don’t follow it. So what do I do now?

One of the best ways to stay accountable is by hiring a personal trainer. A personal trainer will hold you accountable to your goals by regularly checking you body fat and weight to make sure you’re on track.

Another great way to stay accountable is to have a workout partner. You can motivate each other help keep yourselves accountable to completing your workouts.

First and foremost get Accountable.

Forward this article to someone you respect and care about and tell them I want to be accountable to finally taking off my extra pounds. When they agree to support you, start working through Steps 1 – 5.

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