Contributor's Corner

New ideas and thoughts from some of our very favorite health and wellness experts.

Posts Tagged workout

Experience Life Magazine

The Ultimate 10-Minute Jump Rope Workout

It’s time to take this playground staple to the big leagues. Jumping rope can burn as many calories as running (and build some killer muscles to boot). Plus, a jump rope is the ideal size for travel (and won’t break the bank at $20 or less). Greatist Expert Ilen Bell recommends using Tabata intervals (alternating 20 seconds of work with 10 seconds of rest for four minutes) to really maximize calorie burn [1]. And for this workout, prepare to work: We’re putting 10 minutes on the clock to hit all eight of Bell’s moves — two times through. Need a rope-skipping refresher course? Check out this video of Bell demonstrating each of the moves in order.

The Ultimate 10 Minute Jump Rope Workout

Illustration by Shannon Orcutt

Ready to hop to it? Just remember that in addition to these 10 minutes of aerobic activity, it’s also important to warm up, stretch, and cool down correctly. Jumping into an intense activity with cold muscles is a recipe for disaster (think pulled muscles and torn ACLs[2]. Get the blood pumping with a short jog or jumping jacks followed by some dynamic warm-up moves like walking lunges, walking toe touches, and skips. It’s time to stop making excuses and get skipping — you could finish a workout by the time it takes to read this article!

0:00-0:20 — Move #1: Two feet together
0:20-0:30 — Rest
0:30-0:50 — Move #2: Front Straddle
0:50-1:00 — Rest
1:00-1:20 — Move #3: High-knees in place
1:20-1:30 — Rest
1:30-1:50 — Move #4: Side straddle
1:50-2:00 — Rest
2:00-2:20 — Move #5: Heel to toe
2:20-2:30 — Rest
2:30-2:50 — Move #6: Five hops to the left, five hops to the right
2:50-3:00 — Rest
3:00-3:20 — Move #7: Alternate feet
3:20-3:30 — Rest
3:30-3:50 — Move #8: Double hop
3:50-4:00 — Rest
4:00-5:00 — Easy skip for recovery

*Repeat*

5:00-5:20 — Move #1: Two feet together
5:20-5:30 — Rest
5:30-5:50 — Move #2: Front Straddle
5:50-6:00 — Rest
6:00-6:20 — Move #3: High-knees in place
6:20-6:30 — Rest
6:30-6:50 — Move #4: Side straddle
6:50-7:00 — Rest
7:00-7:20 — Move #5: Heel to toe
7:20-7:30 — Rest
7:30-7:50 — Move #6: Five hops to the left, five hops to the right
7:50-8:00 — Rest
8:00-8:20 — Move #7: Alternate feet
8:20-8:30 — Rest
8:30-8:50 — Move #8: Double hop
8:50-9:00 — Rest
9:00-10:00 — Cool down

If this series of moves didn’t make you break a sweat, pick a weighted rope for an even tougher challenge (those feet will really have to move!).

Special thanks to Greatist Expert Ilen Bell for creating the workout for this article. 

Do you hit the (jump) ropes at the gym? What are your favorite recess-inspired moves? Share in the comments below or tweet the author Sophia Breene (@SophBreene).

Reposted with permission from Greatist, the fastest-growing fitness, health and happiness media start-up. Check out more health and fitness news, tips, healthy recipes, expert and opinion and fun times at Greatist.

Greatist Logo

 

Experience Life Magazine

Honoring The Ebb And Flow Of The Female Body

Lets be honest, it’s not the same in a women’s body as a mans, it’s just not and it never will be.

As women we are simply built to be and function differently as a human body.

I have an amazing husband who supports me 200% in my goals and motivates me to no end with his example of natural conditioning at 40 years of age, but my body and his body are not equal and as women if we do not work to develop a different understanding of and expectation of our bodies, then we are simply missing the point and failing to honor their natural way of being.

I have learned over 39 years to see us both differently, and to develop my own unique expectations of my body, that are not equal to his of his body, because that is what achieving balanced wellness requires of us.

So many women athletes, competitors and fat loss seekers put up this inappropriate expectation on their body in my opinion as women. They demand of it to be in impeccable metabolically pushed conditioning year round and year after year, and frankly they pay for it with internal health imbalances and metabolic damage.

A women’s body is built first and foremost for the survival of the human race.

That is a black and white truth there is no way to get around, and no matter whether you’re prioritizing – fat loss or your athletic goals – internally your body is always calls the shots with your endocrine system in mind and the survival of the human race as #1, whether we want to admit it or not, whether we put our intention inward into our body enough to recognize this or not, it’s going on all the time underneath the hood.

Our sole purpose is ultimately to create human life. Man cannot do that, only we can, and we have a very hormonal endocrine system and reproductive system naturally built-in to make that very amazing act possible.

We also have naturally built-in monthly cycles or ebb and flow by which our bodies as women continually move through, over and over, round and round.

We are not stagnant, we are not straight-lined like men – we are up and down all the time – which is exactly why men are built as consistent and steady, to balance us women out in a very natural, foundational and healthy way.

What does this all mean to you? What I’m saying is step back and consider your health and body and the demands you set on it as well as the expectations you set on it. Also, question whether you are recognizing and honoring this natural cycle of your body in a multitude of ways.

Where are you not honoring your bodies natural ebb and flow?

Where could you do better to “go with the flow” than fight against it, and just let nature “be” as its meant to in your life as a women, and in your body?

Your body is brilliantly programmed to do what it needs, but often it requires us to get out of its way so it can lean towards its natural work and tendencies.

Here’s an example. For me right now, I’ve taken some more internal time and backed down my energy output through changing up my training frequency, workouts & intensity at times. Much of my energy is focused in my mind and creation of e3 Energy Evolved for you, and so that is drawing away from the creative energy and force in some ways I can redirect into my body with high intensity training…for now.

So I’m changing up my workouts and training in ways to adjust for that, fully know when I can release my mind and creative energies back into my body more fully again once more after e3 Energy Evolved is fully complete & launched for you, I will return to more heavy energy output training goal again that I also love and crave as an Ayurvedic pitta, when its time. Right now I am focused on the goal at hand which is creating a mission greater than ourselves to heal this world, and that effort is significantly harder and more demanding than it is to train naturally for NPC national level athletic competition frankly was for me.

Do I love being in very lean, strong physical conditioning naturally, do I love pushing my metabolic boundaries to grow them, do I love tapping my potential as a physical and mental being? Sure I do.

But do I believe that’s a healthy goal to have all the time in a women’s body without creating space of recovery time, without backing off, with out energy and balance restoration and recovery time, letting go of that outward push of energy for a bit?

At 39 years of experiencing and learning about the women’s body through competing at the national level as a natural figure athlete in NPC with advanced natural fat loss goals and beating rare chronic illnesses naturally over years, no I most definitely do not, because that is ignoring our natural ebb and flow.

Our bodies as women are so hormonally charged, we have an energy that is meant to go internal every 20 days or so with our cycle, going again in and out, energy in, energy out.

Keep in mind if you constantly “give give give” your energy out to others or to other creative or athletic processes with no energy in restoration, there are consequences.

Women again have unique needs of restoration with our bodies that men simply don’t have at the same level because the purpose of our bodies & how they are built differs, in my opinion.

We go through our journey in cycles, being into certain forms of training, then evolving into others, needing shifts. We move from self-focused fit times to selfless times of motherhood and caring for family, and we once again return to our fitness. We are strong and powerful, we are dominant, and then we may find for a bit we need to admit our weakness and softness again for a short while and seek that strength in our husband or someone we love nearby to bridge the gap til we find our strength again, while we rebalance.

We are women in a very unique body in a lifetime of natural ebb and flow, ebb and flow, ebb and flow.

I’ve come to a place in my life at 39, through naturally healing a life-changing & life-threatening auto immune illness in my body involving metabolic damage, that I now understand my bodies purpose and how to work in harmony with that purpose at all times, so much better, and it’s a gift to know.

It’s something for 30+ years prior I never felt or knew because of how society and the medical industry teaches us to numb our experience of the natural flow of the women’s body, with birth control pills and ignorance. That are natural flow is “evil”, “annoying”, and “inconvenience” we must eliminate, when in actuality it’s a deep part of our being, knowing our truest self, tapping into our power to create life and experiencing the feminine body in a healthy, balanced way.

It is part of celebrating the amazing gift we’ve been given with a body uniquely built to generate human life.

And unless you’re recognizing and honoring that ebb and flow as part of how you’re experiencing your body, you’re missing a big part of the gift, and a healthy balanced journey of what it means to be well.

What thoughts or ideas does this topic bring to your mind about your body experience so far as a women? We’d love to hear from you. Share your comments below.

For more of our unique approach to natural health, fat loss & fitness, become a part of our e3 Energy Evolved community by signing up for our e-newsletter, gifts & giveaways. If you’re experiencing challenge in this area and need support, we support distance and in person natural health, fat loss & fitness seekers in creating a better natural result and human body experience for their own unique body.

In energy for improved natural health, fat loss & fitness,

Natural Metabolic Recovery & Conditioning Specialists

Creators of the e3 Energy Evolved™ System | www.e3EnergyEvolved.com

Experience Life Magazine

Time Crunch Christmas Workouts

Tis the season to scramble for last minute Christmas gifts, put up the remaining decorations, plan a big family dinner, attend parties, and engage in the other festivities that come along with Christmas and the fast approaching New Year.

iStock_000014722900XSmall.jpg

Because people are busier than ever during this time of year, they have trouble sticking with their training program or worse yet, they skip the gym all together. Just because you have minimum time available during the busy Christmas season does not mean you should stop working out. What you need are some Time Crunch Christmas Workouts that get you in and out of the gym in 20 minutes while still allowing you to make progress.

Yes, you only need 20 minutes to get in a great strength training workout.

Time Crunch Workout Tips

Before you get to the time crunch workouts, you must understand a few important tips if you want your training sessions to be effective.

1) Just get to the gym! The hardest part of sticking to a training program during a busy time is just getting to the gym. Schedule a time to train, and just get there. It’s not about “having time” to train, it’s about making time. Do it!

2) Make the most of your time in the gym. Once you’re there, make the most of every second. You can do that by performing big compound movements that work the greatest amount of muscle possible. And, please, lift something heavy while you’re there. Strength training for 20 minutes will provide better results than spending 30 or more minutes on a cardio machine.

3) Work hard. If you’re only going to train for 15 to 20 minutes, you better work hard. Just so there is no confusion, my definition of work hard means you will train with intensiveness. For example, if you are going to perform five reps on the deadlift, you better use a heavy enough weight that allows you to perform five perfect reps, and no more. Using a weight you could perform for 10 reps but only doing five is not training with intensiveness.

Yes, this means you will have to really focus on what you’re doing and push yourself. However, if you work hard and stay focused, you’ll get more out of a 20 minute workout than most people do from a 60 minute workout.

Sample Time Crunch Christmas Workouts

Workout 1 – Barbell & Bodyweight
1a) Deadlifts 3×5
1b) 1 Arm DB Push Press or Parallel Bar Dips 3×8

This workout is very simple because it contains only two exercises. After a warm-up for the deadlift and push press/dips, select a weight that allows you to complete the prescribed number of repetitions with perfect form, but no more. As an example, you should use a weight for the deadlift that allows you to complete five reps without your form breaking down, but another rep should be almost impossible. This is working hard.

Do the same for the push press or parallel bar dips.

You will superset the exercises, meaning you will perform a set of deadlifts, rest 90 seconds, and then perform a set of push presses or parallel bar dips. Rest for about 90 seconds and go back to the deadlifts. You will repeat this format until you complete three sets of each exercise.

Workout 2 – Barbell & Bodyweight
1a) Squat 3×8
1b) Neutral Chin-ups (or pull-downs) 3×8

The same guidelines from Workout 1 apply to this training session. Remember to train with intensiveness!

Workout 3 – Dumbbells Only
1a) Dumbbell Goblet Squat 3×8
1b) 1 Arm DB Row 3×8
1c) 1 Arm DB Bench Press 3×8

This workout uses dumbbells only and contains three exercises. Perform a set of exercise one, rest 60 seconds, perform a set of exercise two, rest 60 seconds, and then perform a set of exercise three. Rest 60 seconds and repeat until you complete a total of three sets per exercise.

So there you have it; three time crunch workouts you can use during the busy season that will get you in and out of the gym in minimum time while still allowing you to get results.

Remember – train hard!

Nia Shanks is a personal trainer and author of Fat Loss Detour and Beautiful Badass, which includes 16 different training program and no-nonsense, stress-free nutrition guidelines.