Jump Rope: The Double-Under

There are few exercises out there that match the full body benefits of jumping rope. Not only does it help strengthen the calf muscles and shoulders but it's also a great aerobic workout and also increases foot speed and coordination. Personally, I jump rope as a warm up prior to nearly every workout I do and frequently use it as a part of my workout when working lower body and/or conditioning. If you jump rope, I want you to try double-unders next time you pick up your rope. This is a variation that will push you every time. The idea is simple, instead of the rope passing under your feet once every jump, it passes under twice every time your feet leave the ground. In order for this to work successfully a few things have to happen.

- First, you need to get in a good rhythm. Good jump ropers are able to maintain a constant rhythm throughout their set and it's even more important when attempting the double-under.

- Secondly, you are going to need to pick up the speed that the rope is turning. Think about it - if it's passing under your feet once/jump now, it only makes sense that if you want to double that, you're going to need spin the rope faster.

- Finally, you will have to get a little higher off the ground on each jump BUT don't start tucking your knees in an effort to get your feet higher. This will only throw off your rhythm.

It will take some practice but put these three tips together and you'll get it. Start by just trying to do one or two in succession and then work your way up. A great goal to shoot for is doing continuous double jumps for 20 seconds. Rest for 20 seconds and then go again. Repeat that circuit 5 times and you'll be feeling the burn from head to toe! Good luck!

No Wonder Our Country is Overweight!

This is just going to be a bit of a rant so bear with me. I was driving into work this week, listening to the radio, when the DJ began talking about this new sandwich from Denny's. called the "Mac 'n Cheese Big Daddy Patty Melt" (I'm not making this up...). The description from their web site is as follows: "Introducing the ultimate in patty melts. A hand-pressed beef patty topped with our NEW creamy Mac ‘n Cheese, melted Cheddar cheese and zesty Frisco sauce on grilled potato bread. Served with a side of our wavy-cut French fries." (http://www.dennys.com/#/menu/menu-13) I actually felt my arteries clogging while listening to him describe this over the radio so I decided to check it out for myself and see just how bad this new sandwich. From Denny's site, they list the calorie content from this meal (fries included) at 1,690 calories! Just for reference...that's MORE calories than most women should be consuming in an entire DAY and just shy of a man's daily intake. But Denny's certainly isn't the only culprit....Hardees sells the Monster Thickburger that registers 1,320 calories in the sandwich alone (http://www.hardees.com/menu), and of course, what meal is complete without the1,400+ calories you'll get from your large Dairy Queen Blizzard (http://www.dairyqueen.com/resources/-007/4830/3231/2011USDQTreatNutritionBrochure.pdf).

The list could go on but I think you get the point. If we want to become healthier we have to have the will power to cut these types of foods out of our diets! Eating out every now and then is fine...just be smart about it and be aware of what you're putting in your body. Rant over.

Killer Full Body Workout

I had an awesome workout today with fellow trainer Josh Gray! It should only take about 30-40 mins to complete but will push you to your limit! Do each of the following two circuits twice in succession with as little rest time between exercises as possible.Adjust the weight as needed.

- Air Squats x20
- Pushups x20
- Chinups x20
- BB Lunges (45#) x80 yds
...
- Rope Climb 20ft
- Wall Ball (squat/throw) x20 w/ 15# ball
- Push Press (25# DBs) x20
- Box Jumps (24") x20

Good Luck!!

Concentration and Focus = Results

When you're weight training are you thinking about what you're doing, about the muscle group being worked? If not, I challenge you to try it next time. I know day dreaming about the weekend or the project you have to finish at work might seem to make the time go by faster. And chatting with your friends or even your trainer might seem to be more entertaining. However, just like anything else in life, when you really concentrate and focus on what you're doing, you will get more out of your workouts. If you're doing a chest press for example, think about the chest muscles contracting, think about pressing your heels into the floor and think about the tight grip you have on either the bar or handle. You'll quickly notice that your form will stay truer for longer that you'll be able to more reps/weight by having your mind engaged in your workout. Good luck!