I use to be a cardio junkie!
The longer I did cardio, the more weight I thought I would lose. That couldn't have been further from the truth.
If fact, I actually lost muscle, my body looked flat & my joints began to ache. (you would think extreme low back & knee pain would stop me from running.)
I no longer pound myself into the ground or stay on "dreaded" cardio equipment.
I leave the gym (or usually my living room) feeling better than when I started. Otherwise it's just another stressor.
So, your probably wondering what changed?
I discovered jump roping and never looked back.
10 minutes of jump roping is the equivalent to 30 minutes of running & burns up to 360 calories in 30 mins. (it's also portable & can be done anywhere!)
I now workout smarter, for shorter periods of time (usually 10-20 min a day).
If done correctly, it's very low impact!
Rather than focusing on weight-loss, I switched my mindset/goals to have more energy and move without pain!
I have decided to finally blog about my personal struggles in hopes to connect with other woman who feel trapped just like I was. It was a constant battle feeling like I had to live my life in the shadows of society.
“I have low self-esteem” is a statement I hear often.
We often believe that once our self-esteem is higher, we'll be able to achieve more and have greater successes.
While that may have some truth to it, the mistake people make is how they define self-esteem. It’s not a thing that can be increased or decreased. Rather, self-esteem it’s the process of respecting yourself.
Esteem means, “to set a high value on: regard highly and prize accordingly.” In other words, the process of boosting your self-esteem starts with deciding that you are valuable and treating yourself as such.
For too long I cared about what other people thought, that I lost myself in the process. I made daily decisions based on how I thought others would react and if I would fit into societies glass ball; how I dressed, to the length of my hair and even going to drastic measures to be "skinny."
If this is you, your NOT alone!
Stay tuned as I release personal stories and begin to blog "In the Raw."
Until then, LOVE YOURSELF!
Hemp Seeds are the most nutritious seed in the world and have the most well balanced amino acid profile of any plant-based protein. They're a high protein powerhouse - 16 g protein / 3 Tbsp. All the amino acids essential to optimum health are found in Hemp seeds, including the rarely found Gamma Linolenic Acid (GLA).
A perfect and natural blend of easily digested proteins, essential fats (Omega 3 & 6), Gamma Linolenic Acid (GLA), antioxidants, fiber, iron, zinc, carotene, phospholipids, phytosterols, vitamin B1, vitamin B2, vitamin B6, vitamin D, vitamin E, chlorophyll, calcium, magnesium, sulfur, copper, potassium, phosphorus, and enzymes.
Other Health Benefits:
- Easily digestible & nutrient rich (more digestible protein than meat, eggs, cheese, milk)
- Increases energy levels & metabolic rate
- Improves cardiovascular circulation & function
- Reduces inflammation and the symptoms of arthritis
- Improves recovery of muscles after exercise
- Can be eaten by those unable to tolerate nuts and gluten
- High in alkaline-forming chlorophyll
- Perfect ratio of omega-3 and 6 fatty acids
- High in fiber, vitamins and minerals
- Natural blood sugar control
- Doesn't require processing, so it's enzymes remain intact
- Lowers LDL cholesterol and blood pressure
- Improves immune system
Homemade Raw Hemp Seed Butter:
1 cup raw, organic hemp seed
2 tsp filtered water
Instructions: pour the hemp seeds into a mini food processor; add water and grind for 30-40 seconds!
What to improve your core strength in just 7 days?
Try this 7 day plank challenge & tell us what you think?
The plank is a balance and core conditioning exercise that strengthens the abdominal and lower-back muscles as well as the shoulders and upper back. Variations of the plank provide different levels of challenge and work diverse muscle groups.
Step 1- Lie face down with both your forearms and palms flat on the floor and your elbows directly beneath your shoulders. Keep your feet flexed with the bottoms of your toes on the floor.
Step 2- Rise up on your toes so that only your forearms and toes touch the floor -- your body should be a few inches off the floor in a straight line from shoulders to feet.
Step 3- Pull your belly button toward your spine and tighten your buttocks. Look at the floor to keep your head in neutral position and breathe normally.
| || |
Do 3 sets, resting 45 seconds between each set
Day 1: 30 seconds
Day 2: 35 seconds
Day 3: 40 seconds
Day 4: 45 seconds
Day 5: 50 seconds
Day 6: 55 seconds
Day 7: 1 minute
- For more intensity, lift one leg, hold for at least 10 seconds and switch to the other leg.
- For less intensity, keep your knees on the floor.
1) Setting unrealistic goals
2) Mistaking hunger for thirst- drink plenty of water (if plain water doesn’t excite you, try infusing water with fresh fruit)
3) Mindless eating- be cautious while watching tv
4) Depriving yourself- you can still enjoy your favorite foods, just in moderation
5) Skipping breakfast/meals- not eating breakfast can make you more hungry, lead to binge eating and eating more calories
- Consume protein with every meal- protein is what keeps you fuller for longer
- Eat smaller meals and/or snacks throughout the day- often times your better able to control your appetite
- Be prepared- having healthy snacks options available makes you less likely to eat something bad
- Be conscious of portion control: use measuring cups or weigh your food until you can visualize it
- Load up on fruits and veggies- their nutrient rich foods high in fiber and water so they’ll fill you up
- Avoid creamy sauces/dressings- when eating out order them on the side
- Get enough sleep: when your sleep deprived your body under produces the appetite-controlling hormone and over produces the hormone leptin (which tells you when your full)
Sugar, a simple carbohydrate that's very calorie-dense. With four calories for each gram of sugar, it's easy to go overboard and not know it. Sugar consumption, especially from foods containing added sugars, is directly tied to weight gain and obesity.
*every 4 grams of sugar = 1 teaspoon of sugar
40 sec work/10 sec rest- 3 rounds
1. Jump rope
2. Hamstring Ball Curl-Ins
3. Sumo Squat
4. Jump rope
5. 1 legged squat (right)
6. 1 legged squat (left)
7. Jump rope
8. Pulse squat series
9. Jump squat
* Follow us on Instagram, _bodyofmine_ for the live workout.
* I would advise against doing HIIT workouts more than 3 times a week