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lose weight

Jump Rope Workouts

Jump Rope Workouts

Looking for a great cardio workout that can be done anywhere?

Don’t forget about your good ol’ fashioned jump rope!

Jumping rope is a full body workout involving your legs, core, and arms. A jump rope can easily be packed into a bag when traveling and can be done indoors or outdoors. If it’s raining do it in your garage or in your hotel room. If it’s nice outside, enjoy the weather by going to the beach/park with a nice view or just do it in your driveway. Working in jumping rope instead of running can also prevent overuse injuries.

High intensity interval training (HIIT) is far more beneficial for you than steady state cardio. It burns more fat, promotes muscle gain, gives your metabolism a boost, and enables you to burn more calories at rest.

If you combine jumping rope with some high intesnity intervals you get a huge bang for your effort!

Check out these Jump Rope Workouts and work these into your rotation

TIPS:

  • Download a timer app like “Seconds” on your phone. You can set intervals so you do not have to watch a clock or stopwatch.

  • I have provided workouts for every level, please note the modifications

  • For some of the exercises there is a link to go to my YouTube channel for how to videos for these exercises. Don’t forget to “subscribe” to my channel. I have over 400 exercises on my channel as well as other helpful videos!

Beginner Workout

30 seconds jumping as fast as you can (at your level) followed by

30-60 seconds rest (march in place, or light jog in place)

Repeat this 7-10 times depending on your level

Mix it up Jump Rope Workout (Intermediate to Advanced)

*to modify this workout to a more beginner level simply put in rest or marching in place instead of the double jumps

30 sec jump as fast as you can

30 sec double jumps (bounce twice between each rope revolution)

30 sec jump side to side

30 sec forward and back

30 sec double jumps (bounce twice between each rope revolution)

30 sec jump rope high knees

30 sec jump rope butt kickers

30 sec double jumps (bounce twice between each rope revolution)

30 sec on R leg only

30 sec on L leg only

30-60 sec double jumps (bounce twice between each rope revolution) or Rest

Do this 3-5 times through

Full Body Jump Rope workout (Intermediate-Advanced)

*for Beginner Modification add in 30 sec rest periods as needed

30 sec Jump as fast as you can

30 sec Plank

30 sec Jump Rope High knees

30 sec Push ups

30 sec Jump Rope side to side

30 sec Squats or Jump Squats

30 sec Jump Rope on R leg

30 sec Reverse Lunges or Jumping Lunges

30 sec Jump Rope on L Leg

30 sec Tricep Push Ups

30-60 sec double jumps (bounce twice between each rope revolution) OR Rest Marching in place

Do this 3-5 Times through

Happy Jumping!

If you enjoy this post and these workouts be sure to follow me on Instagram and/or Facebook to stay in the loop for more workouts, fitness tips, recipes, and more.

My FAT Loss Program runs every 7 weeks and is a GAME CHANGER! Would you like to lose fat? Gain muscle? Regulate your hormones? Get over that plateau? All of the above? I’d love to help you reach your goals!

Talk to you soon!

The Holidays are HERE, avoid the extra lbs!

The Holidays are HERE, avoid the extra lbs!

Time flies and the Holidays are here again!

Check out this video to learn some tips and tricks to stay on track this Holiday Season and avoid those extra pounds…

Click HERE to view the video

Ever wondered how to NOT gain weight over the holidays? Did you ever think it would be possible to lose weight over the holidays and still enjoy your treats?

I’m here to tell you it is possilbe and clients in my program have done it and will do it this Holiday Season too! I know it sounds crazy and too good to be true but it IS possible.

So if my clients can do it through this program during the holidays and get results and lose fat why not start the year out right?!

The next round of THE FAST ATTAINABLE TRANSFORMATION-FAT Loss program begins the first full week of January, on January 6th. Secure your spot because the New Year’s Round is always full. Join this jump start to a lifestyle change and lose the fat, gain muscle, regulate your hormones, be less hungry, and have more energy than ever! Click here to read some testimonials and see some before and after pics.

Refine YOU… Mind, Body, and Spirit!

More evidence supporting Intermittent Fasting

More evidence supporting Intermittent Fasting

I wanted to share with you the results of a study that has just been published by University of Illinois at Chicago researchers in the journal Nutrition and Healthy Aging. Click here to go to the article.

The study demonstrates that daily fasting is an effective weight loss technique.
This is not the first study, nor the last, that shows the benefits of intermittent fasting. (I don't like using "weight loss" but that is what is used in the study. That is a story for another day.)

In a nutshell, this study was performed on overweight people (average BMI of 35), and just restricted their eating schedule to eating for 8 hours a day and fasting for 16 hours a day. It did NOT restrict what kinds of food they were eating. Just by shortening the amount of time they could eat, helped them lose weight because they were eating less. It was also easier for them to stick to it vs. other fasting techniques.

Obviously, I do not recommend this strategy... eating whatever you want, a bunch of pizza, ice cream, chips, etc. and then fasting the rest of the time. But, it does show that daily fasting, on its own, is a good tool to use in weight loss. 

Intermittent fasting is basically an eating schedule. The clients in my program strategically start intermittent fasting, at just the right time, and eat on this exact schedule... eat for 8 hrs a day and fast for 16 hours. 

Just Imagine... taking this eating schedule (intermittent fasting), and combining it with:
IIFYM (If It Fits Your Macros)
Strategic customized workouts
Carb-cycling?!
You've got it! The best bang for your effort!

Sound too difficult? It isn't, if it is done correctly.
Think you'll be HANGRY? You won't be, if it is done correctly.

If you want to learn more about intermittent fasting and other health benifits of IF check out this video I did awhile back.

If you would like help implementing intermittent fasting or any of the other strategies mentioned into your lifestyle feel free to reach out! You can also visit www.refineyou.co for more information about these techniques and how they may be the answer you have been looking for.

Talk to ya soon!

Kim

Shaping up for Summer

Shaping up for Summer

Summer is here!

It is finally time to break out the swimsuits and enjoy the sunshine and warm weather.

If you’re like me, you kind of dread putting on the bikini for the first time. You are your own worst critic and our society doesn’t help. Everywhere you look on TV and social media you see these 20-30 somethings, rocking their bikini bods, with zero cellulite.

Forget all you see, and focus on how you feel! If you feel great, then go on with your bad self! If you feel you need some improvements in your body composition, your energy, and how you feel… here are some things to look for when you are planning on slimming down for the summer.

Set your goal…

If you goal is to slim down, you should have a reasonable goal.

Most people focus on weight loss and how quickly they can drop the pounds. I see it all the time! “I have lost 20 pounds in 10 days!” That is 2 lbs a day! Studies have shown that a safe amount of weight loss is no more than 2 lbs per week! Yowzah! If you see anything advertising that type of weight loss, my recommendation is to turn around and walk the other way.

If your goal is to trim up then your focus should be FAT loss not weight loss. If you are cutting calories and losing that much weight (more than 2 lbs per week) you are most likely losing muscle by depriving your body of the calories that it needs. This is basically a form of starvation. While this may help you lose the pounds initially, it is impossible to maintain, is not healthy, and it will ultimately backfire by messing up your hormones.

When you focus on FAT loss and not weight loss, you will maintain your muscle tone while slimming down at the same time. If you implement some strength training 2-3 times a week, you will build lean muscle. Why is this important? Muscle has a direct relationship with your metabolism. The more muscle, the better your metabolism and the more calories your burn at rest. On top of burning more calories, you improve your overall health, you get stronger, and you look more tone. Win, win, win!

If you don’t have much to lose and just want to get rid of that extra layer, you may not lose any weight or you may even gain weight on the scale. BUT… you will fit in your clothes better and you will look slimmer.

This is why I always encourage my clients not to weigh themselves and to be sure to take before pictures of themselves. At the end of my program they are always so shocked at how many inches they have lost compared to pounds. On average in 6 weeks they will lose around 6 -8 pounds but 10-13 inches and when we put before and after pics side by side, the difference is amazing!

It is very important to set reasonable goals that you will be able to maintain.

Speaking of maintaining...

Whatever you decide to do to reach your goals should be realistic and something you will be able to maintain as a lifestyle.

So many programs and products push for that “quick fix.” “Loose a ton of weight in X amount of weeks,” “the six week fix,” “the two week cleanse,” “the 60 day challenge.” Then, these programs have you severely cutting calories, or working out 6 days a week, or only drinking shakes all day and having one meal of actual food per day, or all of the above! How realistic is this to maintain for the rest of your life? Not so much!

From a fitness standpoint, you want to work out enough to get results without overdoing it. If you work out too much, you can increase your chance of injury and you can put too much stress on your body. If your body is stressed out you will store fat and not burn fat. My recommendations for workouts are different for each person because not everyone is the same. However, on average this is 2 days of cardio interval training, and 2-3 days of strength workouts. (NOT every.single.day.)

Nutrition. Is. KEY. Not how often you are working out.

Your nutrition influences everything…

Your Hunger

Your Energy Levels

How you burn fat

How you gain muscle

How much inflammation you have in your body

Your immune system

Just to name a few!

Finding a nutrition strategy that you can live with for the rest of your life (not just 6 weeks, or whatever) is your first priority.  You need to restore balance in your body and allow your body to function like a
Well-oiled, fat burning machine! You also need to be able to enjoy food! Who wants to live the rest of their life freaking out every time you see something you want to eat but CAN’T. Heaven forbid you eat carbs!

A great way to regulate hormones, lose the FAT, and be able to maintain it as a lifestyle is carb-cycling. Basically, carb-cycling uses carb depletion strategies (have you heard of keto?) on cardio and rest days to target fat loss. Then, work in a few higher carb days. These higher carb days are paired with strength workouts so that the carbs you are eating go to your muscle and not to your FAT! Those carbs are working for you, not against you! (cue the heavenly music) You can have your cake and eat it too!! If you want more information on carb-cycling click here.

If this all sounds overwhelming and you don’t even know where to start you are not alone. Reach out to a trainer with a nutrition certification or reach out to me! I have helped hundreds of clients with my online 7-week FAST ATTAINABLE TRANSFORMATION-FAT Loss Program. This program isn’t a quick fix but it is a jump start to a lifestyle change. There is daily support and accountability (by me personally) and there are many tools and options to help you along the way. I walk you through these techniques to maximize your results initially and teach you how to maintain this for life.

For more information about the program click here or if you want to reach me directly click here.

I can’t wait to hear from you!