Tag Archives: exercise

SWEAT by BW: Dumbbell Workout

The dumbbell is an incredibly effective tool to develop total body strength, stability, and explosive power. The wide variety of available dumbbell workouts allow for practically limitless possibilities of exercises, not to mention, its accessibility and low cost makes it a great choice for at-home training.

For many exercisers who are involved in strength training, the dumbbell will be their first foray into the world of “free-weight” training and the benefits of free-weight training are significant.  Most people feel confident using machine weights, because a machine is stable and has a pre-set range of motion built into it. While this makes it safe for everyone to begin developing strength, it leaves much to be desired for functionality. Enter the dumbbell: when not able to rely on a machine’s stability and pre-set range of motion, you’re forced to create range of motion and stability from within.

This inherent demand for stability develops the body in an entirely different way than a machine can.  It builds stability around your joints while strengthening your muscles at the same time.  Also, the demand for your body and nervous system to create and control range of motion on its own creates a network of motor pathways that provide a more functional level of strength. And by functional we mean the strength that can be used in day to day life.

If you’re looking to step up your strength training and progress into dynamic functionality, look no further than these four powerful moves that require only a single dumbbell.

 

Dumbbell Goblet Squat

The king of exercises, the squat, is incredibly effective with this unique position that safely allows you to learn this greatest of all strength building moves.

-Grasp the dumbbell and support it from one end with both hands, as you would carry a giant goblet, and place it at chest level with your elbows under your wrists

-Stand with your feet about shoulder-width apart with your toes slightly turned outward

-Breath in and brace your abdominals

-Send your hips back slightly and squat down until your hips are slightly below parallel

-Maintain your weight in the middle foot and keep your chest up throughout the movement

-Push back up to standing position

 

Dumbbell Snatch

The dumbbell snatch is our first look into explosive training with weights.  Enjoy the athleticism and explosive hip action that this classic move provides.

-Stand with your feet slightly wider than shoulder width apart

-Place the dumbbell in one hand hanging at arm’s length in front of your hips

-Breath in and brace your abdominals

-Send your hips back and soften your knees until the dumbbell is hanging at approximately knee level

-Immediately and forcefully open your hips and knees to create upward momentum on the dumbbell

-Guide the dumbbell’s momentum with your arm until the dumbbell is overhead and locked at the elbow with your bicep covering your ear

-Slowly guide the dumbbell back to your shoulder, then to the hanging position at your hips before repeating

 

 

Dumbbell One-Arm Press

The press is one of the single most important upper body strength builders and, with dumbbells, we receive the awesome benefit of strengthening each side individually for better muscular balance.

-Place the dumbbell in your hand at shoulder level

-Stand with your feet approximately hip width apart

-Breath in and brace your abdominals

-Press the dumbbell to arm’s length overhead until your bicep is covering your ear

-Slowly return the dumbbell to shoulder level

 

 

Dumbbell Reverse Lunge in Goblet Position

The reverse lunge is a remarkable single-leg strength movement that will leave your glutes and quads feeling the burn.

-Grasp the dumbbell at one end and place it at chest level, supporting it from one end with both hands, as you would carry a giant goblet, and place it at chest level with your elbows under your wrists

-Breath in and brace your abdominals

-Step back with one leg onto the ball of your foot

-Lower your body in this position until your back knee lightly touches floor. Both knees should be at 90 degrees at the moment the back knee reaches the floor.

-Push off of the floor and lift your back leg back to meet your front leg in standing position

-Alternate legs each repetition

SWEAT by BW: Resistance Band Training

Resistance bands are some of the most versatile tools for creating a full body strength routine.  The origins of band training lie within the realm of physical therapy and rehabilitation; bands are still used extensively within those fields to this day. The bands’ elasticity forces you to maintain a very controlled eccentric phase for each exercise (this is the negative or “down” phase of an exercise). This makes it supremely effective, not only for building muscular strength, but also strengthening tendons and developing joint stability, and makes band training incredibly safe for all levels of fitness, including for those recovering from an injury.

Another advantage of band training is its concept of “accommodating resistance”. This means that as the range of motion of an exercise increases, so does the tension created by the band.  This provides a unique and powerful strength stimulus to the body by creating peak tension at the end range of a movement. (A few reps of the exercises below and you’ll know what we mean by peak tension!)

The cost and accessibility of bands (like this set from #FitChick Body Co.) also makes them great tools worthy of investing some time in learning their proper use efffectively.  The average cost of a set of multiple resistance bands is around $10-30. The amount of possible exercises you can do in band training is almost never ending. We’ve whittled down the endless pool of movements to give you the nuts and bolts to build a great full body workout.

 

Resistance Band Good Mornings

The ‘good morning’ is a powerful hamstring and glute strengthener, as well as a great move to improve hamstring flexibility.

1. While holding onto the band, stand on the band (or, rather, in it) with feet shoulder-width apart; the band should be pinned under the middle of your feet
2. Pull the remaining loop around over your head and rest it on the back of your neck
3. Soften your knees, inflate your chest and brace your abdominals
4. Drive your hips back while maintaining the same knee angle until a stretch is felt in your hamstrings
5. Once peak tension is felt (in your hamstrings), reverse back to standing
6. The repetition tempo should be slow and controlled
7. Complete three sets of 15-20 repetitions before increasing the band tension (moving on to a thicker band)

Resistance Band Pull-Aparts

The resistance band pull-aparts exercise is a fantastic shoulder strengthener and will help you build and support shoulder posture to fix and/or prevent sagging shoulders.

1. While standing, grab ahold of the band with both hands face down, slightly wider than shoulder-width apart
2. The band should be out in front of your shoulders at arms’ length
3. Brace your abdominals and retract your shoulder blades
4. With locked elbows, pull the band apart all the way until it stretches across your chest and your shoulder blades are maximally squeezed together
5. Slowly return the band to arms’ length in front of your body
6. Complete three sets of 10-15 repetitions before increasing the band tension or try executing from a more narrow grip for an added challenge

Resistance Band Side Walking

You may have never felt your butt burn as much as this little gem will get it cooking!

1. Place the band in the same position as you would for a good morning
2. Start in standing position with your feet hip- width apart, toes facing straight and forward
3. Soften your knees slightly, inflate your chest, and brace your abdominals
4. Step to the side as far as your strength allows without losing your forward toe position
5. Slowly lift up the trailing leg and return to a hip-width stance
6. Repeat for 10-15 steps in one direction before returning with the opposite leading leg for an equal number of repetitions
7. Complete two to three sets of 10-15 reps in each direction before increasing the band tension

Resistance Band Push-ups

If your pushup is becoming a stale part of your strength routine, try this more challenging banded version that will get you sweating in no time (and don’t say we didn’t warn you)!

1. Place the band around your back at approximately shoulder blade-height
2. Keep a hand in each ends of the band and firmly place your hands on the floor
3. Step your feet back into a pushup position so your shoulders are directly above your wrists and your legs are straight, supported on your toes
4. Brace your abdominals and retract your shoulder blades
5. Slowly lower your chest all the way to the floor; as soon as you make contact, press back up strong to an elbow lock
6. Maintain your body in a stable position from your shoulders to your feet with no “snaking”, or, arching throughout the movement
7. Complete three sets of 8-15 repetitions before increasing the band tension
8. If floor pushups are too difficult, place your hands on an elevated surface (like a box or a bench) and execute the above in exactly the same fashion

Each of these powerful strength builders can be done individually or together as a circuit. This approach will allow for added recovery for individual muscles and, as a result, you’ll be able to push harder on each exercise and also elevate your heart rate.

SWEAT by BW: Booty Building Workout

Glute training, or “booty-building” as it’s affectionately known in the fitness world these days, is all the latest craze, and its popularity is not without merit.  Developing the glutes, upper hamstrings, and all of the powerful hip extensor muscles of the backside will not only give you a firm and toned posterior, it will help in injury prevention and create the stability and muscle tone needed to improve posture.

Booty-building has also received a huge pat on the back and validation from the physical therapy community.  Glute activation is one of the most significant themes in developing better posture and alignment in the hips and pelvis.  Orthopedic pain and many dysfunctional movement patterns can stem directly from our inability to activate the glutes in basic exercises and daily activities.  This is compounded with the typical postures we find ourselves forced into in the modern workplace and during activities like driving which leave the glutes weak and flaccid.  This also leaves the function of our hips weak and unstable, and since the hips are the center of all athletic functional movement, reclaiming that function should be a primary goal of any exercise program.

We live in a much more enlightened age of exercise than we once did.  In a world where strong is the new skinny, people have embraced a well-developed backside.  Perhaps the popularity of booty-building lies in a simple observation.  The fastest, strongest, and most athletic people on the planet tend to have well developed backsides!  Just take a look at major sporting events like the Olympics: sprinting, gymnastics, field and court sports have little in common except that the best in those sports clearly are using their backsides to perform!

If you want to simultaneously develop an athletic-looking backside as well as create a stable and balanced posture, these four booty-building movements should be a regular part of your program.

Hip Bridge

The hip bridge is probably the single most effective glute exercise out there.

1. Start by laying your upper back and shoulders perpendicular across a bench

2. Walk your feet out away from the bench until your ankles are directly under your knees and your shins are vertical

3. Start with your hips up in a bridge position to ensure proper muscle engagement

4. Make sure your abs and ribcage are braced down and your butt is squeezed hard!

5. To begin the movement, slowly lower your hips and torso together in one line until your butt points approximately toward the ground (or until stable depth is achieved)

6. Drive your hips back up powerfully to the starting bridge position and squeeze for 2 seconds

7. Complete three sets of 10-15 repetitions

For an added challenge, place a weight (barbell, dumbbell etc.) at your hips while performing all sets and reps.

 

Deficit Reverse Lunge

The classic reverse lunge is a stand-out in the myriad of leg and glute strengtheners, but the addition of the deficit puts this already great movement into overdrive!

1. Stack plates or identify a small block approximately 3-5 inches high

2. Stand on the elevated surface with both feet

3. Breathe in and brace your abdominals

4. Step backwards with one leg and soften your knees until the back knee lightly “kisses” the floor

5. As soon as floor contact is achieved, bring both legs back together on top of the elevated surface

6. Complete three sets of 10-15 repetitions per leg

For an added challenge, hold weights in your hands (dumbbell, kettlebell) while performing all sets and reps.

 

Single Leg Deadlift

The single leg deadlift simultaneously develops amazing hamstring and glute power while imparting incredible balance and coordination.  You’d be hard-pressed to find a more all-in-one exercise!

1. Place a light bar or dumbbells in each hand

2. Balance on one single leg

3. While keeping your hips and shoulders square to the ground, hinge at your hips, reaching one leg backward until a gentle stretch is felt in the back of the balancing leg

4. Return slowly back to standing position with both legs together for balance

5. Complete three sets of 8-12 repetitions per leg before adding heavier hand weights

 

Dragon Step-Up

This unique looking movement places great stress on the glutes while at the same time creating flexible hips and ankles for the ultimate in flexibility and strength!

1. Identify a step box that places the thigh at greater than parallel when one foot is on top

2. Standing to the side of the box, step your outside leg in front onto box. Press up to bring your inside leg to standing position on top of box.

3. Once you’re on top of the box, slowly step the same leading leg behind the other leg off the box. Bring your trailing leg back to standing position on the floor.

4. Repeat this process back across box in the other direction.

5. Complete three sets of 20-30 total box cross-overs

For an added challenge, place a light weight in your hands at chest level.

These exercises are fantastic as workouts in and of themselves but can also be easily added on to the back end of a classic leg training day in the gym.  For more intensity, try doing the above exercises in a circuit style.  The compound effect of circuit-style glute training will increase the impact of all of the movements individually.  But watch out for extreme DOMS (delayed-onset-muscle-soreness!) and build to the task over multiple workouts.

7 Jump Rope Workouts You Can Do at Home

“Is it time for bed already?” you ask yourself as you gaze out the window. No — it’s 4:30. This is the winter. It’s dark. It’s cold. The last thing you want to do after working all day is to go to the gym to get your sweat on. Don’t let your fitness take a backseat just because it’s the season of chunky sweaters and comfort food. If you’ve got a jump rope and a high ceiling, you can try these seven jump rope workouts right at home. You can even watch Netflix as you do them. #Win

7 Jump Rope Workouts to Try at Home

1. Alternating Jump Rope Workout

One of our favorite jump rope workouts is this five-minute programming from Jump Rope Dudes on YouTube. What we love about this is that it alternates between jumping rope and other simple exercises. Here’s what you can expect.

  • 30 seconds jump rope regular bounce
  • 30 seconds jumping jacks
  • 30 seconds jump rope boxer skip
  • 30 seconds sumo squats
  • 30 seconds jump rope regular bounce
  • 30 seconds speed skaters
  • 30 seconds jump rope boxer skip
  • 30 seconds squat hold

Rest for 10 seconds between exercises, and rest one minute between circuits. Repeat these five times.

2. Annie

Annie is a traditional functional fitness workout that combines double-unders and sit-ups.

If you’re not yet familiar, double-unders are when the rope passes under your feet twice per jump, instead of once. This is obviously more advanced, but once you get them down, give Annie a shot.

For Time (complete as fast as you can)

50-40-30-20-10 reps

  • Double-unders
  • Sit-ups

3. 10-Minute Jump Rope Workout

This workout from POPSUGAR Fitness is a great one for beginners because they ease you into it, starting with double hops (which you can continue if you need to take it a little slower). This workout includes Ali jumps, high knees, single-foot hops, and lateral hops. Plus, the video includes a cool-down. Bonus!

Get your heart rate up and break a serious sweat.

4. Flight Simulator

This is another functional fitness workout for those of you who have mastered double-unders. Flight Simulator is not for the faint of heart.

For Time

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps of unbroken double-unders

Typically, you can rest as needed in between sets, but if you miss a rep mid-set, you have to start that set all over again. Brutal.

5. HIIT Jump Rope Cardio Workout

This one’s really going to have you breathing heavy. The workout from Dannibelle includes three sets of seven types of skipping. You should aim to do the seven exercises straight through with no rest, but you do get 90 seconds of rest between sets. Here’s the list of skipping types:

  • 30 seconds standard skipping
  • 30 seconds high knees
  • 30 seconds split skips
  • 30 seconds single leg hops (right side)
  • 30 seconds single leg hops (left side)
  • 30 seconds alternating double hops
  • 30 seconds fast high knees

6. The Ultimate Beginner’s Jump Rope Workout

If you’re interested in jump rope workouts but need to keep it super simple, this one from The Phoenix Movement might be the one for you. It’s simply 20-second intervals of basic skipping.

  • 20 seconds basic bounce
  • 20 seconds rest
  • 20 seconds basic bounce
  • 20 seconds rest
  • 20 seconds basic bounce
  • 20 seconds rest
  • 20 seconds basic bounce
  • 20 seconds rest

Do this three times.

7. Low-Impact Jump Rope Workout

This routine from FitnessBlender is a good one to try because it’s manageable but effective. It’s more low-impact but you still get one heck of a workout. It’s based on 25 seconds on and 10 seconds of rest, although you can keep jumping through the rest periods if you’re feeling ambitious.

Jumping rope is an excellent full-body workout. It scorches calories, challenges your lower and upper body, and helps you get an effective workout in even if you only have five minutes. Next time your schedule is packed but you want to get your heart rate up, try these seven jump rope workouts right at home.

When it’s Okay to Take a Rest Day

When you’re on your grind and totally in the #fitlife zone, we know how hard it can be to peel yourself away from the gym to take an off day, especially when you’ve just gotten into the groove of it all. You might even worry that you’re stunting your progress or being counterproductive by doing so. But rest days are crucial, not only to give your body time to recover from those hard, dedicated workouts you’ve been putting in, but recovery is a vital part of building. Here are times when it’s completely okay (and necessary) to take a rest day.

 

When you’re under the weather

There are some that might say that working out when you’re sick can help you knock out a fever faster, but even moderate activity can have an overall negative effect on the length and severity of it. A fever means that the body’s immune system is battling an infection — and shouldn’t deal with the stress from exercise on top of that. Body fluids also decrease when you have a fever, so if you attempt to exercise, you’re more at risk for overheating and dehydration.

This is not to be confused with when you have more harmless symptoms, like a little cough or a runny nose, where experts agree that moderate-intensity workouts can be beneficial. But when you have the flu, the absolute best thing you can do is limit your activity, get plenty of rest, and keep well-hydrated.

 

When you’re exhausted

If you’re physically and mentally tired as the result of a lack of sleep, it’s best to avoid strenuous exercise until you’re well rested. When you engage in strenuous exercise when you’re fatigued, you’re more likely to have sloppy form which could result in injury. When your body is all-around tired, it won’t hold up as well to any activity. Instead, it’s best to catch up on your sleep before going at it again and to build gradually to a comfortable pace.

tired fit woman

If you notice that you’re constantly fatigued throughout the day, even after a good night’s rest, you may want to check with your doctor as that could be a sign of an underlying illness.

 

When you’re overly sore

A clear sign you’re overworking yourself is it you’re constantly sore, even if you’re doing the same routine. When you don’t allow adequate time for recovery, you’re actually derailing your progress. And if you start having sharp pains, do not try to work out to get rid of it. If you’re dealing with major soreness because you overdid it the last time you exercised, be conscious to make your following workouts more reasonable. It is possible to overwork yourself, so be sure to properly pace yourself and give your body appropriate and adequate recovery.

 

When you’ve hit a plateau

If your routine is bogging you down or even making you angry, and you find that you start to dread your work-out, it might be a good time to take an off day to re-evaluate your actions. Momentum is extremely important in any fitness plan, and doing a routine that either burns you out or doesn’t motivate you can possibly set you up for failure. Take a day off to see what’s working in your routine, and what’s not.

You may want to re-evaluate your eating habits to see if that’s the cause of your weight-loss plateau and use the day to get back on track with some healthy, nutritious meals.

 

It’s great to push ourselves, but we need to know the difference between pushing ourselves and pushing ourselves too hard. More is not always better. While we’d all undoubtedly love to have our dream bodies in time for summer (hello bikinis!), it’s important to remember that fitness isn’t a race, but rather a lifestyle of healthy choices.

The Signs of Overtraining: When it Might be Time to Tone Down Your Workouts

Getting into the habit of making fitness a regular part of your lifestyle is crucial to your overall health. I, for instance, need something to counterbalance all of the pizza I eat. Alas, as the old adage goes, too much of a good thing can be a bad thing. Another adage I appreciate is, “Pizza is delicious for breakfast.” (We’ll cover that one another time.) Is there really such a thing as too much exercise? Absolutely. In fact, over-exercising can have serious consequences both mentally and physically. If you experience any of the signs of overtraining, it might be time to take a step back and reexamine your habits.

Remember that when it comes to your fitness, equally as important as (if not more important than) training is rest and recovery. Without it, your training routine is a moot point. Here are some red flags to look out for when it comes to overtraining.

overtraining

1. You are Overly Fatigued and Even Sluggish

Make no mistake about it: There’s a big difference between being tired from a butt-kicking workout, and being exhausted all the time regardless of how much you sleep. The latter should grab your attention. If you are training too much or too hard, your parasympathetic nervous system could be fried, and this ignites a chain reaction in your hormones: less testosterone, more cortisol (the stress hormone), a harder time maintaining or losing body fat (more on that later), and finally, soul-crushing fatigue.

If you think this might apply to you, know this: One day of rest or active recovery isn’t the answer. You need to think about a more general scale-back across the board.

2. Your Body Constantly Aches

I love when I have an extra tough session in the gym, and I’m sore for the next couple days. I know I did something my body wasn’t used to. Success! But if you’re always achy, sore, or experiencing any other kind of joint or muscle pains, something’s not right. We work out to feel amazing — not to be miserable on the daily. If your training is generally making your body hurt, try taking things down a couple notches.

signs of overtraining 2

3. You’re Depressed or Experience Mood Swings

Putting your hormones under too much of the wrong kind of stress can be a recipe for disaster. As with other hormonal disruptions, depression, mood swings, personality changes, anxiety, menstrual problems, and even reduced sexual desire are not uncommon.

4. You’re Insanely Thirsty All The Time

When I say this, I mean that no matter what or how much you drink, you’re still thirsty. This could be a sign of overtraining because when your body enters this state, it starts to use its own muscle for protein — called a “catabolic state.” And this can lead to dehydration. Continue to drink plenty of water, but also importantly, ask yourself if you’re pushing your body too hard.

5. You Feel Worse After a Workout — Not Better

Fitness releases endorphins, and endorphins make you happy. I’m sure by now you’ve experienced that post-workout high, where you’re exhausted but feel oh-so-amazing. If you’re not experiencing this feeling fairly regularly, something might need tweaking. While every workout can’t be perfect, if you feel moody or uncomfortable post-training more often than not, ease up a little.

signs of overtraining

6. You’re Putting On Unhealthy Weight

Like I mentioned earlier, exercising has all kinds of effects on your hormones; and when you overtrain, your hormones aren’t so happy. Additionally, if you’re currently in a calorie deficit because you’re trying to lose body fat, you might have even more trouble on your hands.

The aforementioned testosterone decrease and cortisol increase affect more than your energy. You can experience a whole host of problems, including trouble with your metabolism, insulin resistance, protein synthesis, and appetite.

This could mean that no matter how hard you train or how carefully you eat, you still look “soft” or “out of shape.” (Obviously, all shapes and sizes are beautiful; but we’re talking about your health here.)

7. You’re Getting Sick More Frequently

Several factors can inhibit your immune system, and overtraining is one of them. Are you experiencing annoying coughs, a runny nose, congestion, or frequent headaches? An overenthusiastic fitness routine might be to blame. Pull back a little and see if your immune system goes back to normal.

Easy Workouts You Can Do At Home

You don’t need to log long hours at the gym (or any hours at the gym) to get in a highly effective workout. Instead of falling into the all-or-nothing exercise trap, consider that you can actually get just as good a workout (if not better) from the comfort of your own home.

By maximizing the time you do have, instead of mourning the time you don’t and skipping your workout, you can reap the many benefits of exercise without leaving your living room, or just outside your front door. In fact, many health and fitness professionals recommend engaging in short workouts involving maximum effort over long duration, high intensity cardio. Studies show that “chronic cardio” can cause oxidative stress (the over-production of free radicals that can cause cell and tissue damage) and might be doing you more harm than good in the long run, which is why mixing up your routine with quick and easy, at-home workouts is hugely beneficial. With that in mind, read on for five easy workouts you can do anywhere, anytime.

woman stretch plank

All of these exercises are common and can be easily searched online if you have questions about proper form. Begin each workout with the following dynamic (movement-based) warm-up routine. Remember to always listen to your body’s pain signals, and any exercise that causes excessive pain or you feel is not appropriate for you should be skipped or substituted for another movement.

 

Dynamic Warm-Up

  • 30 seconds jogging in place
  • 10 body weight squats
  • 30 seconds jumping jacks
  • 10 arm circles front and back
  • 10 alternating reverse lunges
  • 10 alternating lateral lunges
  • 10 shoulder shrugs forward and backward

 

At-home Workout #1: Tabata Challenge

  • 4 minutes: 20 seconds squat jumps or high knee jogging in place, 10 seconds total rest; alternate for 8 rounds.
  • Rest completely for 2 minutes.
  • 4 minutes: 20 seconds speed skater (check out the video below from Kai Wheeler), 10 seconds total rest, alternate for 8 rounds.
  • Rest completely for 2 minutes.
  • 4 minutes: 20 seconds forearm plank, 10 seconds total rest, alternate for 8 rounds.

 

At-home Workout #2: Hill Sprints

  • After your dynamic warm-up, jog in place or around the block for a few minutes to finish warming up your body for sprints.
  • Any hill will do for these sprints, as will stairs.
  • Sprint at your maximum effort for 30 seconds up hill.
  • Rest for 30 seconds to 1 minute.
  • Repeat these 30 second sprints 8 times.
  • Cool down with 5 minutes of walking.

sprint stairs

 

At-home Workout #3: Butt and Thigh Blaster

  • 10 sumo squats (wide legs, aka plie squat)
  • 20 alternating reverse lunges (10 each leg)
  • 20 sit-to-stands using a chair or the edge of a bed (10 each leg)
  • 10 regular, body weight squats
  • 20 alternating lateral lunges
  • Rest 2 minutes then repeat the circuit twice.

woman lunge

 

At-home Workout #4: Core Power

  • Rest for 20-30 seconds in between each exercise, or as needed.
  • 30 seconds side plank hold on each side (forearm or palm)
  • 30 seconds reverse crunches
  • 30 seconds bicycle crunches
  • 30 seconds supermans (lying on your stomach, see below)
  • 30 seconds forearm or palm plank hold
  • Rest 2 minutes and repeat the circuit twice.

superman

 

At-home Workout #5: Jump Rope

  • The only equipment necessary for this one is a jump rope, or, in a pinch you can just “pretend” jump-rope for a similar effect. Increase your rest time if needed.
  • 1 minute basic jump rope
  • 30 seconds rest
  • 1 minute alternating foot jump rope
  • 30 seconds rest
  • 1 minute combo (30 seconds basic, 30 seconds alternating)
  • 30 seconds rest
  • 1 minute high knee jump rope (same as basic for with high knees)
  • 30 seconds rest
  • 4 minute endurance jump rope (basic jump, pace yourself)

woman jumping rope

 

Whether you’re looking for regular, at-home workouts to jump start your exercise plan or you’ll need some alternatives for the upcoming holiday season, these five, quick and easy at-home routines are sure to produce results. As a bonus, by not exercising at the gym and instead opting to head outside you might also boost your overall wellness by getting more vitamin D, connecting with nature, saving money, and generally avoiding workout boredom.

Remember that maximum effort means your maximum effort, which will look very different for everybody. On a one to ten scale of exertion, you might reach an eight or nine by walking up-hill for 30 seconds, while someone’s else’s eight or nine might mean sprinting up-hill for one minute. You are the best judge of how hard you are working, and whether you need to take it up or bring it down a notch.

Always remember to stay safe and drink plenty of water, making sure to listen to your body’s cues, and have fun!

How to Recover Faster From Exercising

For my last birthday, I received a number of gifts, including but not limited to the following: a Calvin Klein sports bra (with padding!), matte lipstick, and the realization it now takes me a week to recover from a 45-minute workout. This is what old is. As Father Time ticks away, it becomes more important, in your pursuit of fitness, to learn how to recover faster. Otherwise, you’ll end up like me — struggling to put your socks on and crumpling in pain when you sneeze too hard.

If you’re an active person, you’ve likely experienced muscle soreness and fatigue in your life. It might come after a particularly grueling workout, trying a new sport for the first time (like Olympic weightlifting), or simply engaging in strenuous activity, like helping a friend move into their new house. If you’ve ever dealt with this, you know it can be a major buzzkill when you’re too sore to do anything for days on end. How does one going about speeding up the recovery process? Here are a few helpful hints, so you can feel better sooner and get back to the gym.

5 Ways to Recover Faster

1. Make Friends With a Foam Roller

One study published in the Journal of Sports Science & Medicine found foam rolling can reduce fatigue-related impairments in your muscles after you exercise. Another study revealed foam rolling, combined with mobilization, can improve delayed onset muscle soreness (DOMS). Foam rollers can be inexpensive and don’t take up much room, and you still stand to gain massive benefits from them. Just make sure you do your research on how to use a foam roller. It’s not as simple as laying on it and flopping around like a fish.

2. Try Heat and Cold

girl resting in hot tub

Science is split on this, but using both warmer and colder temperatures to encourage recovery is a widely accepted approach. This might mean saunas, hot tubs, or a warm bath, or conversely, ice bath or cold packs. While this might take some trial and error to see what best suits you, many professionals will say ice is best for injuries, and heat is best for regular soreness and fatigue.

3. Utilize Compression

Simply put, compression gear is stuff you wear that squeezes you tight. This type of attire holds your muscles in place and helps improve blood flow, which can lead to better performance for athletes. It’s also something people turn to for recovery. While compression gear has been somewhat of a fad over the years — something perhaps blown out of proportion with not much research to back it up — there is still some research suggesting compression can be used to effectively boost healing and help you recover faster.

Start with compression tights, which could help with leg soreness and also look rather badass.

4. Take Epsom Salt Baths

woman doing active recovery in bath tub

Even if you’re not a fan of baths (I’m not, but only because I’m too tall to fit in the standard tub), you might want to consider an Epsom salt bath, if long-lasting soreness is plaguing you. This kind of salt is primarily composed of magnesium — a mineral you can absorb through your skin. It can help relax your muscles by flushing away the build-up of lactic acid, which collects in your body after you’ve trained. Magnesium also plays a role in controlling muscle and nerve function — two more things that can take part in soreness. Soak in the tub for a while, and you just might recover faster.

5. Engage in Active Recovery

using yoga to recover faster

My thought process after a tough training session usually sounds something like this: “Right. Great. Now’s a good time to watch TV for three hours.” The problem here is sitting on your butt, not moving at all, can actually make muscle soreness worse. As opposed to rest, try active recovery. Active recovery includes everything from massage and foam rolling to a long walk or a yoga session. The key is to do something low-intensity. It helps with recovery, though, because it still increases blood flow and facilitates the enzymes that will help restore your muscles. Active recovery could make a huge difference when it comes to battling DOMS.

Remember, you don’t have to put up with nagging soreness. Try different things, see what works best for you, and feel better faster.

How do you handle recovery? Tell us in the comments!

Workouts for Two: The Best Types of Exercise for Partners

As with anything that requires personal initiative and determination, strength in numbers is a given. This is especially true for workout regimens. Setting fitness goals with a friend or significant other can drastically increase your chance of success, especially if you partner with someone who will challenge and impel you. Whether you’re looking for a complete body overhaul, or a gradual improvement, working in pairs doubles your responsibility to get out and active. Foster your relationship and health with modified exercises made for two, and fall into a routine with these long-term workouts.

 

CrossFit

crossfit couple

The CrossFit regimen strongly encourages a sense of community, especially among the genders. In fact, statistics suggest the program is equally popular with men and women, giving it an edge on programs that may unfairly hold a gender bias. Whether you’re looking to get in shape with your husband, wife, or best friend, CrossFit may not demand a powerpoint of persuasion. Focusing heavily on aerobics, calisthenics, and weightlifting, CrossFit provides exercises for all body types and goals.

 

Zumba

zumba women

You may have to use your powers of coercion if your partner isn’t stoked about the idea of communal dancing, but the payout is worth it. Zumba is a fun, natural way to get in shape and feel good. Using sanguine music such as hip-hop, salsa, and mambo, the routine often includes high aerobic moves and plenty of squats and lunges. You and your partner will have a blast participating together, even if you’re just laughing off charming dad moves.

 

Bikram Hot Yoga

women yoga

You’d be remiss if you haven’t considered adding yoga to your workouts. Bikram Yoga, in particular, features more than 26 moves and positions to strengthen your core muscles. Beginners classes are typically offered in 90 minutes segments and practiced in a room heated between 95 and 108 degrees Fahrenheit. Taking a partner to a few classes will help the two of you grow physically and spiritually, as this practice is designed to reduce stress and ease everyday tensions.

 

Bootcamp

workout bootcamp

On the flip side of Hot Yoga is Bootcamp. Most fitness centers offer some kind of Bootcamp class you and your partner can participate in together. This rigorous, fast-paced routine can be relentless for someone not mentally determined to live a healthy, active life. Be prepared to be pushed to the extreme, as these workouts have U.S. military-grade expectations. If you and your partner have the proper motivation, Bootcamp will whip you into shape this season.

 

Kickboxing

women kickboxing tae bo

Kickboxing and mixed martial are an educational way to work on self defense with a partner. Taking up a beginners class with a friend or significant other is an unconventional way to stay fit and learn a new sport, one that could potentially save your lives.

Getting Healthy: It Takes A Village

As a woman who never had a serious health issue, including being overweight, it came as a bit of a shock one day when I looked in the mirror and realized I had gained weight. A lot of it. Never mind that the numbers had been going up on the tags on my clothes over the years. I justified it because, in my eyes, I was healthy.

belly waist measuring tape
Image via Pixabay under license CC0

I never let weight define me as a person. I still looked good. And I felt good, too—until I didn’t. It crept up on me, the not feeling 100%. My knees started to hurt. I was tired all the time. When I ate certain foods, I felt uncomfortable. My energy level was low. I wasn’t walking my dog every day, and I was more sedentary than I had ever been. I felt off. And I was starting to feel depressed too.

I wallowed for awhile, made excuses, and commiserated with anyone who would listen. That didn’t help my cause.

Finally, when my best friend went to see a D.O. for many of the same issues I had and reported his findings back to me, I found myself saying, “I have that!”  “I have that too!”  “Oh my God, that’s me to a T!”

Realizing that it wasn’t me per se but that I might have some serious health issues, I felt hopeful for the first time in a very long time.

I did my homework and tracked down a top-notch endocrinologist. She ran a series of blood tests, and guess what? I was a mess.

Hashimoto’s? Check.

Low cortisol? Check.

Stage 2 chronic kidney disease? OMG, are you kidding me? Check.

Anemia? Check.

Vitamin D deficiency? Of course.

Celiac disease? Yikes, that’s a check.

High A1C? Why the hell not have type II diabetes too? Check.

Did I mention I was also forty pounds overweight? Ok, I just lied to all of you. I was fifty pounds overweight.

Call me a train wreck. Call me shocked. Call me all kinds of angry at myself for allowing these things to happen to me. I mean, I’m Karin Indestructible Tabke. I don’t get sick!

But I was sick. I had a choice: Live a healthier more balanced life, or start insulin, get heavier, continue to feel miserable, and die early.

fork in the road
© Ffennema | Dreamstime.comFork In The Road Photo

I knew what I had to do, but I needed help. My family was happy to cheer me on, but I knew I couldn’t ask them to change their lifestyle for me. I had to do it alone. I had to be my own self-motivator.

In the few months since I began this journey, I have lost 23 pounds, reduced my A1C, stabilized my kidney failure, brought my D and iron levels to normal, and greatly reduced my celiac antibodies.

I have a long way to go to feel 100%, but I know it’s just a matter of time before I’ll be living a healthy lifestyle.

Here are some of the things I learned along the way:

Find a support team with whom you can share your goals, your one step at a time victories, as well as your one or two steps backwards. Find or create a positive place where you can candidly and safely talk about your health issues, including depression. For me, I established a for-women-only place on Facebook called “the A List”. (The “A” is for awesome, by the way.)

women stretching together
Image via Dreamstime

Change your routine. Sounds like a no-brainer right? It is, but to many people, desperately trying to pull themselves out of an unhealthy lifestyle into a healthy one is daunting. But it doesn’t have to be. Not when you have support and understand that, yes, you must change bad habits and routines into good ones to become healthier.

girl drinking healthy blueberry shake
Image via Pixabay under license CC0

But not all at once. Here’s the thing about doing something all at once: It sets us up for failure. All-at-once is a shock to the system, and it isn’t fair to expect that everything will fall into place when the system is in shock. I mean, really, who said we had to do it all and do it all Right. This. Minute? No one. And if anyone tries to tell you otherwise, firmly push back and listen to yourself. Because at the end of each day, no one has your back more than you do.

Changing a routine should be done incrementally so that there is time to adapt. By changing just one aspect of your routine from unhealthy to healthy, you create a new healthy routine where you’re actually living healthy. Slow and steady wins the race.

wooden stairs
Image via Pixabay under license CC0

For me, the first routine change was to increase my H2O intake from nothing to thirty ounces a day. It took me two weeks to really make it a habit. Then, I upped the ounces by ten each week. I did this over a period of two months. I now drink eighty ounces of water from the time I wake up to an hour before I go to bed.

How do I keep my routine a routine? Each morning I take five 16-ounce water bottles from the fridge and place them on my kitchen counter. They sit there as a reminder that they need to be consumed. As I polish off one bottle, I grab another until they’re gone.

water bottles
Image via Pixabay under license CC0

A few of the A Listers have created jugs with ounce markers. They fill it up to their desired intake for the day and drink ‘til it’s dry. What works for one may not work for another, so experiment until you find what works for you.

I asked the A List to share one change they have made, and here is what they had to say:

– I changed the way I look at food. Fuel or fat?

– I watch my portions.

– Attitude. I don’t beat myself up when I misstep.

– I move.

– I’m accountable to my Fitbit and my support team.

– I don’t grab a bad quickie anymore; I grab healthy choices.

– Water, water, and more water!

– Walk. (Walking with a friend makes it much more enjoyable.)

– I food prep for travel.

women walking in the sun
Image via Unspash under license CC0

These are all simple routine changes, but once they become habit (and you add another, then another), they result in what we all want: A healthy, happy lifestyle.

When you are happy and healthy, anything is possible!


 

Find out more about Karin at www.karintabke.com and follow her on Facebook Karin.Tabke.Harlow.