5 Things You Can Do To Improve Your Health. Right Now!

There are all kinds of things you can do to improve your health from starting an exercise program to overhauling your eating habits. But those big changes often take time and planning and sometimes you need a “quick win.” You can try one or more of the following simple things TODAY to help improve your health in a small way.

  1. Drink some water. The notion that everyone needs 8 glasses of water a day is outdated but most of us still don’t drink enough. The amount of water you need is dependent on your size, activity level and even where you live. A good rule is .5-1.0 ounce of water per pound of body weight. If you’re mostly sedentary and live in a cooler climate, you can stick to the lower end of that range and if you are very active and live in a warmer climate, you may need more. Staying hydrated keeps chemical processes in your body, like your metabolism, moving along and it keeps your kidneys functioning well and reduces or eliminates constipation. Drinking water throughout the day is better than gulping down 6 glasses at dinner. Keep a water bottle handy all day or set reminders in your phone so you can space it out. Most of us wake up dehydrated so drinking a glass of water first thing in the morning (yes, even before your coffee!) can get the rehydration started.
  2. Add a serving of fresh produce to your day. Fruits and vegetables provide vitamins, minerals and all-important fiber. Fruits and vegetables help you feel full, boost your energy and help lower your risk of heart disease, stroke, some types of cancer, Type 2 diabetes and a variety of other diseases. All plants have protein so they can be added to your protein total if that’s something you’re tracking. Getting more produce in your day can be as simple as munching an apple or carrots on your commute home, adding some spinach or mushrooms to your morning omelet, or eating a handful of berries after dinner. And don’t forget about nuts and seeds! They’re not considered produce but they are plant-based foods that provide vitamins, minerals and fiber. Sprinkle sunflower or pumpkin seeds on your salad or toss a handful of almond slivers into your morning oatmeal.
  3. Spend some time outside. Spending time in nature can lower stress, improve your mood, help your body create vitamin D and strengthen your immune system. And I’m not talking about the walk from your car to the office! Getting as little as 10 minutes of intentional time in nature can change your whole day. Eat your lunch outside, take a walk before work, or sit on the patio in the evening. Hopefully, you can enjoy some plant life or green space while outside but even if that’s not possible, just being out in the sunlight will still provide plenty of benefits.
  4. Practice a daily form of meditation. This can be prayer, journaling, breathing exercises, calming movement such as yoga or tai chi, sitting quietly in thought or repeating a mantra. It doesn’t really matter what it is, just that it works for you. Mindful meditation can help relieve stress and anxiety, help you focus, calm you down and rebalance your emotions. If done in the morning, it can set the intention for your day and if done in the evening, it can wash away the stress of the day and help you settle for a good nights sleep. Which brings us to the last thing you can do today…
  5. Go to bed earlier. Easier said than done, I know! Many people choose to sacrifice sleep in the name of being more productive but consider this: Getting a little bit more sleep each night will actually keep your brain sharper and boost your mood which can ultimately make you more productive. Your nightly sleep amount can vary a bit from night to night without causing too much concern but if you consistently get 6 hours or less of sleep, consider altering your routine to get yourself to bed 15-30 minutes earlier each week until you hit 7-8 hours regularly.

Strive to add one or more of these simple things today and make small steps toward better health.

Keeping Yourself Accountable When You Workout Alone – Finding A Virtual Workout Buddy

Doing things on your own can be HARD. If you’re working out at home, either by choice or necessity, you’re doing it alone. Without a coach or friend to push you and cheer you on.

Having a workout partner can make you accountable, provide support, motivation and a bit of healthy competition. A workout partner can increase your chances of successfully reaching your goals. The problem with that is, right now, so many of us are working out by ourselves because of stay-at-home orders or gym closures. Or simply because we feel more comfortable in the current situation exercising in our living rooms. 

But all is not lost. You can still get the benefits of a workout partner virtually. An exercise buddy can give you the kick in the butt you need to get off the couch when you’re feeling lazy. Or cheer you on when you finish a particularly hard training session. Or remind you of your goals when you’re slacking. A workout partner can do so much for you even if they’re not sweating right next to you.

Here are a few tips for finding the right virtual workout partner:

1. Start with your “why”. You need to know why you’re doing what you’re doing and be able to communicate that to your partner. The best way for workout buddies to help each other is to know what’s motivating them. It helps if your virtual partner has similar reasons or goals for exercise but it’s not essential. Since you won’t be working out together it does’t matter if you’re doing similar programs. Just that you’re willing to support each other and check in.

2. Find someone you can trust and that you know will support you. Be sure to choose someone that will provide the kind of support you need. If you need a cheerleader, choose your co-worker that is always excited and happy to pump you up. If you need a drill instructor, choose your brother that is no-nonsense and tells it like it is. If you want to keep your goals private, choose your friend that is discreet and will keep you on schedule without making a big deal about it.

3. Virtual workout appointments. If you had a workout partner but can’t see them in person right now, consider working out “together” over Zoom or FaceTime. You can plan a workout in advance so you both know what you’re doing and then meet up to push each other. Another option is to join live, on-demand classes together. This can also motivate you if you don’t have a partner to meet up with. The instructor and other participants can help keep you going even if you don’t know them in-person.

4. Find a community. There are plenty of social media groups for every kind of workout program. I belong to several running groups on Facebook and follow a couple of running related You Tube channels. Obviously this isn’t as personal as checking in with a friend but it can still be very motivating and when you’ve been part of the group for long enough, you get to know others in the group and can chat through comments. Some groups offer challenges you can join which is a great way to stay motivated and feel like a part of the group.

5. Location doesn’t matter anymore. If you’re checking in digitally or live-streaming a workout or class together then it doesn’t matter where your workout buddy is. You can connect with friends or family located anywhere in the world. Take this opportunity to “train” with friends that have similar goals but maybe live in another state or country.

Happy Exercising!

When Your World Is On Fire

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How do you keep up your healthy lifestyle when your world is on fire?  Everyone has busy and chaotic lives. We’re all juggling jobs, household responsibilities, kids homework, kids activities, volunteer rolls, caring for aging parents, etc, etc. But I’m talking about when the usual daily craziness blows up into straight-up disaster. I’m talking about even before the corona virus pandemic and the stay-at-home orders affected everyone around the globe. In my world, that just added fuel to the fire.

I’ve talked before about my daughters struggles with anxiety but since she started middle school in September, it has escalated beyond my and my husbands ability to manage it on our own. I won’t go into a lot of detail because that’s not what this post is about but lets just say there has been panic attacks, meltdowns, medication, lots of doctors appointments, a large chunk of missed school, lots of school admin meetings and discussions about whether more intensive treatment was needed. I attended over 20 doctors appointments in 4 months time.

Needless to say, this completely disrupted our normal family life. When your kid can barely get herself out of bed in the morning without having a full-on panic attack or starts to hyperventilate if she has to think about getting dressed, it makes it really hard to stay motivated to exercise and make a healthy breakfast and prep your meals for the day, let alone the week or beyond. 90% of my mental and emotional energy was put into managing her immediate crisis situation. The last 10% was reserved for my other daughter (my son was away at college at that point). Which meant there was nothing left for my husband or myself. It was mentally, physically and emotionally exhausting. I had no energy or desire to do my regular exercise routine even though I knew it would probably help.

As this crisis situation turned from a few days into weeks, I knew I had to get back to caring for myself before I completely fell apart and then my husband would have two people to take care of. I wasn’t eating well. I was barely sleeping and I definitely wasn’t exercising. I decided that this was just our new normal even if it was a long term temporary situation. So how could I work with it to help my daughter but still help myself? 

  1. Instead of getting takeout or delivery too often because I was too exhausted to cook, I planned super simple meals and had groceries delivered. We don’t eat fancy meals to begin with but I made it even simpler than before. We ate a LOT of pasta and grilled cheese sandwiches! Not ideal but better than a drive through or pizza delivery.
  2. I gave up on exercise because I didn’t have time to complete my program the way I had written it for myself. But just because I didn’t have the usual 45 minutes didn’t mean I couldn’t do 15 minutes of something. I tell my clients this all the time but somehow it wasn’t sinking in for me. So, I scrapped my regular exercise routine and just walked or ran on the treadmill when I felt like it. Running has always been a way for me to mentally focus so when I let go of the “pressure” of a training plan it was actually easier to fit exercise in.
  3. As I had to continue to attend multiple doctors appointments and meetings, I started taking more control of when I was scheduling them. When my daughters crisis first started I was panicked and took whatever appointments were offered whenever I called. That meant I was taking her to appointments at all hours of the day regardless of my schedule. Once I calmed down and realized this was not a medical emergency like an accident or broken bone or something, I could wait a few hours or a day or two for an appointment at a more convenient time. I started trying to schedule appointments on the same days of the week which helped me feel a little more in control.

I know it’s hard to maintain a healthy routine in everyday craziness but we all know how important it is. But when your world is on fire, some semblance of health can be a lifeline. If you feel like things are seriously out of control, manage the crisis first. That’s the priority. But try to get back to your healthy choices, even if they’re limited or modified for now, as soon as you can. Let go of your usual routines and expectations and just do what you can. You’ll get back there eventually.

This is an ongoing situation for us. My daughter will never be “cured” of her anxiety. She will simply learn how to manage it so that she can function. Hopefully. In the meantime, we’ve adjusted to a new normal and my healthy living program has pivoted accordingly. 

Happy Exercising my Fit Friends!

P.S. I hope everyone is finding ways to stay active and release stress during the stay-at-home order. Message me if you have questions or need ideas for home exercise. I’m here to help.

New Newsletter and Reasons for a Home Workout Plan

Hey there my fit friends! I know I haven’t been around for a while. I’ve been working on some other things and had some family stuff going on. But I’m back to focusing on home fitness and healthy lifestyles! Before I get into reasons for home workouts, I want to let you know that I’ve started a monthly newsletter to go along with my website. The newsletter will include workout programs, fitness tips, recipes, frequently asked questions and more. If you’re interested, you can sign up here. I will continue to post to this blog but will reserve this for more personal stories about mine and my family’s fitness journey, product reviews and other anecdotes related to fitness and health. And as always, I welcome feedback on existing content or anything you would like to see more of. Thanks for sharing this fit life with me!


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5 Reasons You Should Have a Home Workout Plan

If you work out in a gym every week, you’re probably used to the equipment and routine. You like the variety of exercises or classes offered. You might enjoy the social aspect of a gym and seeing the usual people at the same time every day. Your monthly membership fee is a totally worthwhile expense and you feel right at home at the gym. 

But what happens when you can’t get to the gym?

Do you have a backup plan? 

There are a number of reasons to have a plan for working out at home. Even if it’s as simple as running up and down the stairs, knowing what you’re going to do before you need to do it will help you stay on track.

  1. First, if the weather is treacherous and you don’t want to drive, a home workout plan will save you that headache. Then you don’t have to worry about cleaning snow and ice off your car (Unless you still have to go to the office, I guess) to get a workout in. You don’t have to concern yourself with trying to navigate sketchy traffic in bad weather. Just stay safely at home and still get your workout in with your home exercise backup plan.
  2. Second, nothing will derail your gym workout plans like a sick kid coming in to your room at 4am. When this happens, having a home workout backup plan can keep you from losing your mind caring for those sick kiddos.
  3. Speaking of 4am, what if that’s the only time you have to workout? Work and activity schedules change all the time. Whether its a permanent change or temporary, your gym hours may not mesh with your current schedule. Sure, there are 24 hour gyms but maybe not near you. And you might not want to be part of the 4am crowd at a gym. Just sayin.
  4. If you don’t want to skip your workouts when you travel for work or when you go on vacation then a home workout plan is in order. This plan might need to be a little different to accommodate what you can do in a hotel room but the idea is still the same. Lots of hotels have in-house gyms or equipment you can borrow to use in your room which will make planning your travel workout routine much easier but it will still be different than your regular program so planning is important.
  5. The last reason for having a home plan is simple convenience. Sometimes you just don’t feel like schlepping out to the gym. Sometimes you just don’t feel like putting clean clothes on. (No judgment, I do it!) Having a plan in place for when you need (or want) to stay home just makes sense. As I stated above, it can be as simple as running stairs or jumping rope in the driveway or it can be as complex as a full body strength plan with multiple sets and makes use of some equipment you have at home.

Now that you have the reasons for a home plan, you need to create the plan. Think about your space. Do you have stairs you can run? Do you have a backyard you can do sprints across? Think about bodyweight exercises you can do such as pushups, sit-ups, squats, mountain climbers or burpees. A super easy way to get a workout in is to stream something online. So clear some space in front of the tv and do a quick YouTube search. The bottom line is that having a plan before you need the plan is what will keep you consistent even when life gets in your way.

Happy Exercising!

P.S. Here’s the newsletter link again!

Be Proactive with Your Health

I know a lot of people avoid the doctor’s office at all costs unless they are deathly ill, but here’s the thing…regular check ups are important. Don’t wait until something is wrong to go to the doctor. Preventative health care gives you the power over your health. Annual physicals and health screenings find minor issues before they become major issues. Early detection can provide more treatment options and a better chance for a good outcome. It can even provide the chance to reverse certain conditions if they’re caught early enough. Good doctors can also guide you to healthier lifestyle choices and help you find ways to make that happen with resources and support.

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Regular blood panel screening

People in my personal life who know my medical history get concerned and assume there’s a problem or recurrence if they see or hear that I’ve had an appointment. I know that’s just a knee-jerk reaction but I have regular appointments to make sure there ISN’T a problem.

I know we can’t control everything about our health but I believe we can control more than we think. By eating well, moving a lot, resting when you need to and checking in with your doctors regularly, you could be doing yourself a whole lot of good.

 

Some regular appointments I have are:

  1. Annual physical with general practitioner
  2. Annual check with my dermatologist
  3. Annual check with my gynocologist
  4. Annual check with my vein specialist
  5. Every 6 months with my oncologist
  6. Annual check with my breast surgeon
  7. Every 6 months with my dentist

I’m probably missing a few but you get the idea.

Some common tests and screenings women should have are mammograms, pap smears, colonoscopies, blood pressure and cholesterol checks, blood panel screenings, eye exams, skin checks and bone density screenings. Some common tests and screenings men should have are blood pressure and cholesterol checks, blood panel screenings, eye exams, skin checks, colonoscopies and prostate cancer screenings. Your doctor will recommend other tests or screenings based on your individual situation. But the doctor can’t recommend anything if you don’t go see them!

Take the time and make yourself some appointments today! Now!

 

Spring Clean Your Workout Program

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Spring is in the air! At least it is here on the East Coast! This season always signifies renewal and growth. The days are getting longer and warmer. (Thank goodness!) Spring produce is ready to be picked to lighten up our meals. People are beginning to venture outside again.

This is the perfect time to change up your workout routine. It’s a good time to break out of the rut of being stuck inside for months and maybe try new things. A change can bring new energy to your fitness and help you bust through plateaus or ramp up your fitness level to reach new goals. Our bodies adapt to our workouts so after a while you need something new. Plus, I just get bored!

If you think your routine could use a facelift, here are a few ways to change things up.

  1. Go outside. I know, some of you hardcore people always workout outside. More power to you! For the rest of us, we live for the slightest signs of spring as a signal that we can now go do our run around the neighborhood and our squat jumps in the park. Spring is also prime time for road race events so signing up for a local 10k might be just what you need.
  2. Do you workouts in the morning (if you don’t already). With the days getting longer, it gets lighter earlier so it’s easier and safer to exercise outside in the morning. Even if you only have enough time for a quick workout, it’s better than nothing. And getting something done first thing in the morning sets your day up for success and helps you feel accomplished before the day has even started.
  3. Try something new this spring. Go to a new exercise class or join a new running club. Most gyms offer free passes or free trials to try out their facilities so take advantage of that. You might just find your new favorite place.
  4. Buy yourself some new gear. A new pair of shoes or leggings. Maybe a new set of headphones. I don’t know about you but needing to break in a new pair of running tights gets me moving. Also, I you plan to move your workouts outside, you might need some new layers to accommodate the spring weather. Or at least that’s what you can tell yourself when you’re spending money!
  5. Take up a new sport. Look into tennis or golf lessons. Getting your kids or friends involved too can elevate the fun.
  6. Speaking of your kids, try some fun stuff with them too. Go roller skating. Play some backyard soccer. Shoot hoops in the driveway. Anything that gets you and your kids active and having fun is a good thing and sets a great example.

Use this new season as an opportunity to try new things and don’t be afraid to move on if something just isn’t the right fit. Spring can be rebirth so use it!

Happy Exercising!

4 Tips for Dealing with Back Pain

If you’re anything like me (almost 46) your low back doesn’t always cooperate with how old you think you are, or feel you are, or wish you were!

I injured my low back in college (tip: don’t jump off a bunkbed) and that combined with my abysmal hip and hamstring flexibility makes me feel like I’m 100 years old when I wake up in the morning. Some days it takes me a good 20 minutes to be able to move fluidly and not look like I should be living in a bell tower.

Since I’ve lived with a creaky back for a really long time I’ve learned what works to keep my back as functional as possible. If you have a specific injury, please follow your doctor’s recommendations.

  1. Bed rest rarely works. Staying active is the best thing you can do. Regular movement improves mobility and blood flow. Stretching will keep you moving and strength training will build your back muscles to help you be able to do more. Building up your core strength will also keep your back from hurting as much in the future. When I take time off from my regular workouts, I definitely feel it.
  2. Stretching. I stretch my back every day. I’m not talking about a lengthy flexibility program (although maybe I should!). Just 30 seconds when I stand up out of bed in the morning. I bend side to side, lean over and reach for my toes, and twist right to left. It isn’t much but it helps me loosen up enough to get to the coffee. When my back gets especially bad, laying prone over an exercise ball so my body is fully supported, helps me stretch and relieves pressure on my back.
  3. Practicing proper posture. I know this is hard sometimes. Especially when you’re tired but sitting and standing straight will help protect your back and the more you practice it, the easier it will become.
  4. Not staying in one spot for too long. I spend a lot of time at my desk writing things like this blog and I have a comfortable chair but sitting in one spot all day makes my back tired and achy. I stand up every so often and stretch and move around. Sometimes I use the dictation feature so I can stand at my desk and still work.

I hate that my back injury makes me feel so old but I know I would feel so much worse if I didn’t actively care for it. Check out this page on my site for more specific stretching and strengthening exercises.

Happy Exercising!

P.S. I can help you with a specific program to strengthen your back if you deal with daily pain. Contact me so we can chat.

3 Signs You’re Not Lifting Enough Weight

fitness-594143_1280Your fitness plan is (or should be) an ongoing process, not a deadline and strength training in particular is meant to be progressive. The way to build strength is to overload your muscles so they are forced to adapt and get stronger. Sometimes, though we get complacent with our routine. It’s easier to stick with what you know and what you’re comfortable with than to change up what you’re doing. But….if you’re not seeing results or if your strength training plan is stagnant, something needs to change.

Here are 3 signs you need to increase the weight your lifting.

  1. You could lift your current weight forever. If you count your reps to 10 and stop just because you reached 10, you might need to increase the weight. You don’t need to push your muscles to complete failure with every single set but if you get to 10 reps and could probably do 10 more without even blinking, you need to up the weight. Your strength training routine should be challenging and that means you should be lifting a weight that you can only lift 8-12 times with good form.
  2. Your fitness progress has stalled. A plateau in your progress could be due to a variety of reasons so examine your overall routine carefully but one of the possibilities is not enough weight. Your muscles will eventually adapt to whatever stress you put on them and then it will no longer be a stress. If you’re not lifting heavy enough to tax the muscles then they have no reason to grow. 
  3. If you’re just going through the motions. If you’re moving through your workout mindlessly with no need to concentrate on what you’re doing then you may need to increase your weights. If you’re lifting heavy you have to concentrate to use good form and not drop the weight on your foot. So if you make your mental grocery list while squatting, it’s time to reevaluate.

Don’t be afraid of weight people! Jump start your routine with a weight increase.

If you need a strength training plan to get you started, try these.

Happy Exercising!

Let Go of Food Rules

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“Don’t eat after 8pm.” 

“Eliminate carbs to lose weight.”

“Eat every 2-3 hours.”

There are so many food rules that I’m sure you’ve heard and guess what…most of them you don’t need to follow. The moment we impose rules and restrictions on our food intake, we stop listening to our bodies. I’m not saying you should turn your nutrition plan into a free for all (there are still some recommendations to follow) but you can definitely relax a little and not stress about it so much.

Let’s discuss some of those “rules”…

“Don’t eat after 8pm.” I think a better recommendation would be “Don’t eat within 2-3 hours of bedtime.” If you go to bed at 10pm then, yeah, don’t eat after 8pm. But if your bedtime is midnight then your regular dinner time might be 8pm. We’ll talk about your sleeping habits in another post! Eating too close to bedtime can interfere with sleep by causing heartburn or interrupting the chemical process that helps you feel sleepy so adjust your last meal of the day to accommodate your normal bedtime rather than a set time on the clock.

“You have to eat every 2-3 hours.” You’ve heard the idea that eating every few hours keeps your metabolism running and your blood sugar stable and for many people this might be the right thing for them. For others, it might be too much. You may overeat just trying to fit all your meals in to your day and you could possibly develop insulin sensitivity over time. Three meals a day plus a snack before or after a workout works great for most people. If you like eating every few hours and it’s working for you, then stick with it. But if you feel like you’re forcing yourself to eat all the time, then let it go and just focus on your three squares a day.

“Eliminate carbs to lose weight.” Eliminating entire food groups is a really bad idea. Most people who lose weight on a low-carb or no-carb diet have really lost weight because they’ve cut down on calories and refined foods. I suggest replacing rather than eliminating. Replace refined, “white” foods with complex carbs like brown rice, quinoa and whole grain breads. Fruits and vegetables are also sources of complex carbs, vitamins, minerals and fiber.

“You have to drink 8 glasses of water a day.” This is a guideline, not a hard and fast rule. You might need more or less depending on what you have planned for the day. Intense workout in heat and humidity? More water! Rest day on the couch? You probably don’t need 8 glasses. Sipping water throughout the day to stay hydrated is a smart idea rather than guzzling a bottle all at once. If you are drinking water all day then you’re getting enough.

“Don’t eat a lot of fruit because it has too much sugar.” This one makes my head hurt! If you’re worried about too much sugar in your diet, fruit is not what you need to cut out. Work on reducing your simple carbs first. White bread and rice. Cookies, brownies and other pastries. Most breakfast cereals and sweet yogurts and fruit juices. Fruit in whole form has unprocessed sugar along with nutrients and fiber that you don’t get if you eat a candy bar with the same amount of sugar in it.

“You need animal products for protein.” This is another one that makes my head hurt! Protein can be found in many plant foods including vegetables, nuts, seeds, beans and some grains like quinoa. Sure, animal products are a more concentrated source of protein but they are not the only source of protein. Many large animals like gorillas are herbivores. They didn’t get to be large because of their LACK of protein. Think about that for a minute. If you don’t want to consume animal products, don’t worry, you’ll get plenty of protein. If you do choose to eat animal products, just choose wisely.

Create a healthy eating plan that suits your tastes, needs and schedule and will help you reach your wellness goals but let go of “rules” that don’t work for you.

Happy Exercising!

P.S.  Did I miss any rules? Let me know some things you’ve always thought you were supposed to follow.

Using a Jump Rope for a Good Workout

There’s nothing so humble as a simple piece of rope. 

But it can do wonders for your fitness if you give it a chance. It’s an efficient, versatile and portable piece of equipment that everyone should have. You can use it at home or when you’re with your kids at the park. Take it with you when you travel and you have no more excuses to skip a workout.

 

Don’t use your kids jumprope out of the toy box. You’ll likely trip and face plant…or worse. But you also don’t have to buy an expensive rope with all kinds of bells and whistles. A simple rope with comfortable handles will do the trick. Plastic or beaded ropes are durable and add a little weight making it easier to turn. A rope with bearings in the handles will make the rope turn more smoothly. To make sure the rope is the correct size, step on the middle of it and with handles pulled up taught, they should reach your armpits.

Consider where you jump as well. Hard concrete or tile surfaces will pound your legs and joints so try to jump on carpet, grass or wood floors. Asphalt is ok but definitely better than a concrete sidewalk.

Simply jumping for 10-20 minutes will give you a great workout if you’re new to jumping rope for exercise. You can work up to longer jumping if you want or do intervals of 1 minute jumping, 1 minute rest. That alone is an excellent cardio workout and can be done almost anywhere.

If you want to get more creative you can add other types of jumping into the mix, such as backward jumps, side to side jumps and single foot jumps.

Jumping rope is commonly a conditioning workout or warmup for many athletes and can be for fitness enthusiasts as well. It’ll get your heart rate up fast and leave you breathless and sweaty in no time.

If you’re in the market for a jump rope, you can find some here.  (This is an affiliate link which means if you buy through the link, I earn money.)

Happy Exercising!