Friday, October 29, 2010

Rope 101

Jumping rope is a great way to cross train for your exercise regime. It is a learned skill that takes patience and commitment if you are willing to go the distance and learn how. For beginners I strongly suggest the following to get a understanding of how you and the rope come together as one;

1. Find a rope that has alternating plastic colors (the grade school version)
2. Cut it exactly in half. Yep, do it.
3. Tie off each end so the plastic pieces stay on each rope (You now have 2 ropes)
4. Rope #1 for the right hand, rope #2 for the left hand.
5. Lightly jog in place with the weight on the mid to front part of your feet
6. Mix in the ropes with your light jog and let them hit the floor
7. Listen for the "click" on the floor as you continue your footwork
8. Keep your ear tuned to the sound of the click and create a rhythm with your feet
9. You will begin to learn how the flow of the feet and rope work together as one
10. Be one of very few to learn the skill of how to jump rope.

Be patient. It takes dedication and time to learn how to jump rope. There will be a point where jumping rope becomes a gliding motion as you get lighter feet and better rhythm. You will know when you reach this threshold and get much more out of the exercise.


Wednesday, October 27, 2010

6 > 2

A simple math equation for you to put on your refrigerator;

1 lb. of muscle burns 6 calories a day.
1 lb. of fat burns 2 calories a day.

6 vs. 2
6 wins.

Build strong quality muscle fibers by stressing the body with correct balance and form. Muscle loves to burn calories and will do it when you are sleeping. If you begin a weight training program, keep this one thing in mind;
Get a slow tempo and CONTROL the weight.

Build some muscle and burn more 6's.

See you outside. DB

Tuesday, October 26, 2010

Own your squat

One of the most powerful moves you can put your body through is the squat. Squats doesn't have to mean getting a 45lb. bar on your back with matching plates on each side of the bar. You can do a simple "air squat"or body squat anywhere there is 10 square feet of room. Here are the basic constants or checkpoints when performing a squat. Before you begin, relax to focus and enjoy the exercise!

1. Feet at shoulder width apart with toes flared outwards by one inch
2. Look straight ahead, find a focal point
3. Go to the decline position with a small arch in your lower back
4. Keep your knees just behind your toes as you decline
5. Get your quads and hamstrings parallel with the floor
6. Hold the squat for one second and drive your body upward with your heels
7. Avoid locking your knees out when you arrive upward
8. BUTT OUT, BODY UP! (Stick your butt out and keep your body erect during the squat)

--Toes flared one inch outward helps open up the hip girdle for more flexibility and strength--

Own your very own squat and do them anywhere.

A helpful website I recommend is