1. Forget past mistakes: Now it's easier said than done to actually "forget" a period in your life where things didn't go as planned. But you can come to terms with the "mistake" and learn the lesson it was teaching you. Do not allow the situation to have a crippling affect on your mindset. Why focus on something that you do not have the power to change? Change what is in your power and that is your present and your future. Write down what it was about the mistake that is causing this discomfort. Now write down an alternative ending. Focus on that alternative and file it away for future use.
2. Smile at yourself in the mirror: I think a mirror is our worst enemy when we look in it for the sole purpose of self abuse. Need to lose weight! Face isn't smooth enough! Bags under the eye! Hair is dull and lifeless. Now let's try something new! Look at yourself as a blank canvas or a piece of clay or even a plant seed. Look at those areas as places to create. Research what you can do to make those areas into what you want to see. Speak love and life to those areas and most of all to yourself. Smile knowing that a weeks from now you will see improvement no matter how small. Comment below if there are areas you want to improve and let's support each other through it.
3. Celebrate the small victories: Ate breakfast 7 days in a row? Didn't buy lunch at work all week? These are small victories leading to better formed habits. A stack of small victories will lead to sustainable weight loss or sustaining whatever it is that is your end goal. You can't run a race by leaping from the start to the finish line. You put one foot in front of the other focusing on the desire to make it one step further.
4. Visualize yourself succeeding: What is your end goal? What does success look like to you? Now reverse engineer the process on how to get there. Create the steps from the end going backwards not the other way round. Not sure how to get there? Find people that have the level of success you desire and ask them how they did it or research them.
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Jumping rope is a great way to get your heart going. Quickly!
Don't know how to Jump? Check out this tutorial and 4 week beginners jump rope plan bit.ly/trainingmif
This is the simple way I teach the crossover technique: one jump , one jump, one jump then crossover. Using a number helps by forcing you to do the technique at a certain time. It just looks more complex cuase I'm doing the routine to music.
I also demonstrate that you can jump to the slow and fast beat of the same song.
Want to learn how to jump? Check out bit.ly/trainingmif
Circuit training is probably one of my favorite ways to work out as it keeps my mind focused on the time allocated to each workout and the order of the workouts. All while fighting away the boredom I feel when faced with a mundane workout routine. Circuit training is a form of interval training and the best way is to alternate cardio workouts with strength training to get a high calorie workout.
A great tool for weight loss, muscle gain and increasing your strength: the purpose of the circuit is to increase cardio output with little rest between set. By giving your body little rest you are forcing it to get stronger and burn more calories post workout (think same benefits of HIIT)
Great way to get a full body workout: don’t have time to split muscle groups for weight training over the week? You can create a circuit that will target multiple muscle groups and make the cardio exercises mirror the chosen muscles for the purpose of fatigue.
Cardiovascular health: Consistent circuit training can improve your respiratory system. You will feel less stress when performing the same exercise over time and experience improvement ins patterns of breathing. You will even find that the next time you attempt the circuit you will be able to go a few more rounds without getting exhausted.
Saves time: Something we don’t all have a lot of sometimes. Being able to get in an effective workout in 20 minutes may seem too good to be true but remember it is quality not quantity. Give it all you have for that time period and you will reap the benefits of less time great results.
Low impact still packs a punch: Performing more compound movements that work larger muscle groups can compensate for a low intensity workout. Think lunges, squats and deadlifts that use more than one muscle group requiring the body to work harder. No need to jump around all the time, save the pressure on your joints.
You are sitting calmly enjoying some down time and all of a sudden the waves of requests start to pour in. From work, friends, family and your response to each of them is “sure, I can help/would love to (fill in the blank”. Sound familiar? Let’s try a different approach. Here are 5 tips to give you some courage to say that two letter word!
You can’t help others until you help yourself: Waking up tired every morning? Feel like you don’t have enough hours in the day for self-growth? Probably because you are subconsciously doing so much to help others get ahead. It is not a bad thing to step back sometimes and do something for yourself first. You are not being selfish you are being self-loving. Start logging your daily activities and mark beside each of them that are for you and those that are for others. If you are doing more for others, then you are neglecting the most important person in your life – YOU. Only you can control how amazing YOUR life is. You have every right to pursue your dreams and stop helping others so much!
Don’t take on a task unless you can see it through: Work asking you to commit to a big project in a specific time frame? Don’t say yes off the bat and underestimate how much work it will take to complete. Be realistic with yourself and propose to add in buffer time. Not every step will go like clockwork. Don’t be afraid to tell your boss that their expected timeline isn’t feasible. Better yet, ask them to propose a way to complete it in their given timeline if there is no other choice. Ask for added support and do not take on all of the stress and responsibility.
Think about your financial goals before saying yes: Friends want to go out for dinner? Birthday celebrations? Its only $50 they say? Well $50 twice a month is $1200 taken away from an important financial goal – debt repayment, family vacation or some well needed home renovations. Don’t feel obligated to explain your financial situation to your friends and don’t feel bad about putting your personal goals above their social ones.
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What is this magic HIIT workout everyone speaks of? HIIT stands for High Intensity Interval Training. The meaning is as simple as its name. You are going to perform high intensity workouts for specific intervals of time. These high intensity intervals are followed by low intensity or rest intervals to give you time to recover. Why would you need to recover? Well the goal is to go as hard or as fast as you can so a period of rest or lower intensity is welcome right? Let’s jump into the reasons to dabble in this training style.
1. Efficiency – In this day and age everyone is super busy. That ideal 60-minute workout in the gym is not always feasible. Performing an effective HIIT workout can take at most 20 minutes. 20 minutes seems a lot more palatable for our fast-paced society and can be just as effective if not more effective than the longer more time consuming workouts.
2. Burn more calories – In order to burn fat, we need to increase our oxygen intake. When you perform a more demanding workout, your body needs more oxygen to compensate for the extra effort. Long after the workout is finished your body is still in need of oxygen and we call this EPOC (excess post-exercise oxygen consumption). The more work you do the longer your body is in EPOC and the more calories you burn.
3. A healthier heart – Who doesn’t want to have better cardiovascular health? Pushing your body to its limits will force your body and your heart to get stronger to better “defend” itself against this stress you are putting on it. When your workout regimen only consists of steady state cardio and resistant training you are not pushing your body into an anaerobic state which doesn’t always encourage an increase in stamina.
4. Increase your metabolism – Your body can experience a boost in metabolism lasting up to 48 hours post workout. This is made possible by HIIT’s ability to build muscle and we know that muscle burns more calories. On top of that anaerobic exercise increases your energy expenditure (energy use) which requires fuel to accomplish.
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There are all kinds of ropes for different purposes. I love weighted ropes (not ropes with weighted handles) cuase the weight is distributed throughout the rope which makes for an effective workout. And you can keep your lean muscle mass. You have different weight options like a weight rack in the gym. Check out bit.ly/jumpropemif to check out the ropes I love! #jumprope #crossrope
Here is your 10 minute workout:
10 two foot
10 alternate foot
Do these in sets of 100 Do 10 sets of 100 jumps
Take a 30 second rest in between each set.
Jump rope (bit.ly/jumpropemif)
10 minutes of a jump rope workout is equivalent to a 30 minute jog on the treadmill at 6.5 mph. Jump rope incorporates the 10 principles of physical fitness: (1) Cardiovascular endurance
(10) Accuracy #jumprope#makeitfunnyc
10 Reasons You Should Be Doing Body Weight Exercises
Whether we want to admit it or not we are good at weight-lifting! Or should I say weight-carrying! Every day we walk around carrying our own body-weight (some more than others) and we may not realize that our own bodies are the greatest fitness tool we have. So, let’s dive straight in to what we think are the top 10 reasons to do body weight exercises and what some good body weight exercises are! Let’s get BACK to BASICS before all this nifty gym equipment.
1. Great way to get fit for free – No gym? NO EXCUSE! Gyms can be expensive and even if you can afford one, do we all REALLY know what we are doing when we get there? There are lots of body weight circuits out there that you can find and do at home and we here at MIFNYC can help you with that.
2. Do not need fancy equipment – Who has walked into a gym and stared sideways at some of the contraptions they have on the equipment floor? Not wanting to embarrass yourself if you sit on them wrong or use them wrong. We know what our arms and legs do so I think that is enough for our equipment needs when it comes to body weight exercises.
3. Can be done anywhere, anytime – In the time it takes to drive to the gym (for some of us) your workout could be complete! Have time on your lunch break? Run into that empty office and get a quick 15 mins in (make sure to bring body wipes and deodorant lol!). Can’t miss the season finale of Survivor? Do some circuit training in front of the TV (my guilty pleasure turned into something productive!) 4. Can be modified for any fitness level – Need to build more core/upper body strength to hold yourself while completing a push-up? That’s fine MODIFY IT! Can’t get a full range of motion below 90 degrees in your squat? Put a chair behind you for support. There are so many ways to make a body weight exercise easier and still effective.
5. Improves your coordination, balance, force, power, and endurance and helps enhance your ability to perform normal daily activities. – Calisthenics in a nutshell!
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I love to jump rope to music- Even the most basic jump. Music keeps you accountable to rhythm, timing, coordination and conditioning.
8 Benefits of Jumping Rope to Music
CARDIO that word makes me cringe but adding music to the mix increases the benefits! Music can be used to regulate your mood, improve it and can be linked to better physical health! Well that is where we come in! See below our benefits of jumping rope to music!! 1. Take your mind off the hard work. It keeps us distracted from the task at hand and helps us get through the grueling workout that we have chosen to do that day.
2. Makes you work harder. Put on some upbeat tracks and watch your mind push your body into overdrive as the music takes over!
3. Puts you in the zone. Focused much? You know all those distractions around you whether you are at home working out or at the gym, music can help tune them out and keep your eyes on the goal you have set for your current workout.
4. Keeps you at a continued pace. Working out to the pace in the song can help you keep your rhythm and breathing consistent. Be sure to pick a playlist that complements your chosen workout.
5. Elevates your mood YAAA!! Music can evoke feel good emotions. Make sure it is a positive song that you love to groove to in the car or at the clubs (for you young people lol) or a powerful song with an amazing message.
6. Makes you want to move. There are songs that no matter how hard I try I just can’t keep still. Its like the music has taken over and I must subject myself to its will. Find those songs and play them especially when you don’t want to move!
7. It will take your workout to the next level. Want to have your own Rocky moment? Find your anthems that make you want to push yourself further than you could ever imagine.
8. In jump rope it will help your rhythm, coordination and timing. Songs with a consistent beat can help you count out your jumps and the turns of the rope. This will allow you more brain power to focus on what your muscles are doing, ensuring you have the right posture and focus on your breathing.
Our metabolism is responsible for ensuring that all cells and organisms remain in a living state. What we want is for our body to speed up the conversion of nutrients into energy that the body can use. Now slow and steady has always been a great motto for getting things done but not when it comes to our metabolism. To lose weight, you must burn more calories than you consume. A person with a high metabolism uses more calories to perform all of it's required functions than a person with a lower metabolism. Fortunately, we want our metabolism to run like a speedy jet.
Below you can find some great ways to accomplish just that.
1. Build Muscle- The more muscle you have the more calories you can potentially burn when at rest. Increased muscle mass elevates your bodies thermogenesis which is the process of heat production in organisms. Think of it as your internal furnace and muscles are the coals.
2. Anaerobic Exercise- Not to be confused with aerobic exercises which would be your regular steady state cardio (think running on the treadmill for 30 minutes or the bike). It may not directly build muscle but the ability to burn fat helps to conserve muscle and contributes to your endurance capabilities. High intensity interval training will allow you to burn calories long after you have completed your workout.
3. Fuel Up With Water- If you’re mildly hydrated your metabolism will slow down. A study from the Journal of Clinical Endocrinology and Metabolism founds that water can help to burn fat and increases metabolic rates by approximately 30 percent in healthy men and women.
4. Snack Smart- The logic behind snacking is to normalize your insulin levels to promote better blood glucose control. Some research promotes eating when hungry but just be careful not to eat foods high in the glycemic index (high in sugar) so that you can avoid crashing after a surge of blood glucose. You can eat 6 small meals to keep your insulin levels steady or you can eat 3 meals a day and ensure that your carb sources are slow digesting.
Jumping rope is a great way to get your heart going. Quickly!
Don't know how to Jump? Check out this tutorial and 4 week beginners jump rope plan bit.ly/trainingmif
I look at Double Unders like Double Dutch for grown-ups! By no means an easy feat!
Accidents can happen and it is possible that you will hit yourself with the rope but it shouldn’t be a common occurrence. Doing double unders incorrectly means you cannot maintain your rhythm timing or coordination.
So, what is a double under? It is when you jump once and the rope goes under your feet twice. The benefits of this is strengthened shoulders, improved explosiveness, improved grip strength and hand quickness. It also Increases strength in arms shoulders and back, strengthen knees ankles and legs AND if that wasn’t enough it also improves balance, timing, rhythm and anaerobic conditioning.
How can we ensure that we are benefitting from all of these great things? By performing a double under correctly! Check out the tips below for guidance!
Tip 1: Make sure your rope is the right length. For double unders the shorter the rope the better. Rope can be above shoulder, armpit level or chest level.
Tip 2: Keep your arms low and turn the rope with your wrists. If you raise your arms you are shortening the length of the rope even more than needed and making it harder to clear.
Tip 3: The rope needs to hit the ground and you should always hear it hit the ground twice. No sound mans you are raising your arms or not doing it correctly. If you are hitting the ground, then your timing is on point.
Tip 4: Your legs should not bend! Do not lift your knees! When you land with bent knees you are going to hurt your ankles and your knees. Your legs should be straight. Also, avoid throwing your legs behind you as this will throw of your timing, rhythm and coordination. This also uses too much energy and you will not be able to complete the double turn.
Tip 5: Jump high enough to clear the rope. No high jumps needed. This is what makes jumping rope easier on your knees. You only need to clear the rope.
What is the best way to tackle a double under?
The best technique is to do 3 single jumps and then perform the double under. Count to yourself “1,2,3 and up” do these ten times before attempting to do back to back double unders.
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