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Jump Rope Workout

The benefits of jumping rope include burning calories, better coordination, stronger bones, a lower injury risk, and improved heart health. This workout is a combination of strength and cardio. You can use bodyweight, free weights, bands .. or anything from your home; such as soup cans or water bottles. ** I am adding this workout into my current program. 2 days per week; Tuesday & Friday **

Jump Rope Workout

Complete each exercise for 40 seconds. Rest 20 seconds. Move to the next exercise. Complete circuit 1-4 times. Take breaks as needed. Keep good form. Listen to your body! Videos of each exercise at bottom of the workout.

  • Jump rope warm-up 3-minutes
  • Reverse Lunge
  • Curl + Upright Row
  • 2-Minute Jump (100-200 jumps)
  • Squat + Deadlift
  • Push Up + Bear
  • 2-Minute Jump (100-200 jumps)
  • Side Lunge
  • Reverse Fly
  • 2-Minute Jump (100-200 jumps)

Begin with 1 circuit (about 15-minutes) and increase each week … 1-4 circuits total.

  • Core and Stretch: Video on Youtube …. after completing your circuit(s)

Alternating Reverse Lunge
Upright Row Bicep Curl
Squat + Deadlift
Bear + Push-Up (can also do push-up on knees)
Side Lunge
Reverse Fly

**Consult a physician before beginning any exercise. Workout at your own risk. Modify as needed.


Do you need help staying on track or want to know exactly what to do? Online training & customized programs are available. Access to app with workout videos, descriptions, 4-week workout calendar & more. Contact Missy to get started.

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Nutrition

Have you ever tried a diet that didn’t work? Or, maybe you lost weight but gained it back, plus more?

It’s not your fault! That’s right …  it’s not your fault! Do you know why? Because diets don’t work. Diets restrict, deprive, mess with our minds (am I right??) and are not a sustainable way to enjoy life. 

The truth is, we have different lifestyles, different goals, different struggles so there’s no one way to be successful. The good news is that there are a lot of ways to have success and you just need to find YOUR way.

Here are 3 options that I recommend:

  1. Tracking calories: MyFitnessPal.com is used to track calories and macros. It’s a simple app to use, (connects to my fitness app for clients). If you like numbers, like to track, like to see a breakdown of you nutrients then you should give this a try. It also incorporates your daily exercise.
  2. 21 Day Fix: This is a portion control approach. You use containers to eat the correct amount of calories and macros. If you don’t like to track and need help with portion size then you should give this a try.
  3. My Plate, Food Pyramid: Choosemyplate.gov is a resource, goal focused website and app. It promotes choosing the best foods for your plate and is goal oriented. If you like to gather information and stay informed then you should give this a try.

Meal plans are helpful but everyone is different; they like different foods, need specific calories, might be vegetarian, etc. They can be a resource but the tools mentioned above will teach you HOW to eat and WHAT to eat. You’ll learn what foods make you feel good, give you energy and how to create a sustainable lifestyle. 

Once you have an understanding of HOW and WHAT to eat then you won’t need to always use the tools above. Since I have a good understanding, I follow an 80/20 approach. It’s a simple way to eat and live. It’s what I hope all my clients can use once they have the knowledge. Click here to read more about my 80/20 approach. 

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80/20 Approach

You do not need to eat healthy 100% of the time. Instead, try to live by an 80/20 approach. 80% of the time it’s healthy and then 20% for foods that you just can’t live without (mine happen to be Doritos and French Fries!).

A Simple Plan:
This might be a big (huge) change for you so start small. If your current eating cycle is more like a 50/50, then take it week by week and improve a little at a time.

Week 1: 50/50%

  • use a journal to keep track of what you eat so you can understand the areas you need to improve

Week 2: 60/40%

  • Remove one of the unhealthy options from week 1 OR replace it with a healthier option.
    • options might include: replace one soda with a glass of water – eat 2 cookies instead of 5 – replace your evening snack with a cup of decaf tea – replace an unhealthy side with veggies on your dinner plate

Week 3: 70/30%

  • You’re getting closer to the goal. What else do you need to remove or replace? Pick another item.
    • options (including week 2): begin the day with a healthier breakfast that includes more protein and less sugar – use smaller plates for meals to reduce your portion size – replace one day that you eat out with a home lunch or dinner

Week 4: 80/20%

  • Congratulations! You did it ….. or you’re getting better! Continue on this path until you reach the 80/20 lifestyle! (you can do it!)

Remember, you won’t always be perfect. There is no perfection to eating healthy all the time (at least not for most of us!). Try your best!  Eat foods that make you feel good, energized and it will become a habit and you will like the improvements you feel … and see. Some days will be a 50/50 but just recharge and get back on track.

There are several apps and web sites that allow you to track your food and provide nutritional information. If you have any questions about those apps/sites, just email me or message me on Instagram

live healthy & be YOUR best,
Missy


About Missy: Living healthy comes naturally to me. I live it & love it so I enjoy educating, motivating and helping others to do the same. I was born with a heart condition and had open heart surgery at the age of 8. I grew up being active and playing sports and am thankful to have my health. I’ve been in the fitness industry industry over 18 years and am ready to help you with your fitness and wellness goals.


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