BestieTalks

fitness

5 Reasons You Should Jump Rope

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Jump Rope

A jump rope is handy for so many things, but using it for fitness still remains #1. Jump ropes can be cheap, portable and will help you burn a shit-ton of calories. It can be used by the whole family and it is so versatile that it will never get boring. Jumping rope workouts your upper and lower body while burning calories at an extremely fast rate. Here are a few reasons and ways to use a jump rope…

1. Burn calories in a short amount of time.

It is proven that jumping rope is one of the fastest ways to burn calories. Very few exercises burn calories as fast as jump roping does. Jumping at a moderate rate can burn about 10 to 16 calories a minute and can raise your heart rate 2 to 3 times faster than other exercises. Aerobic Test found that 10 minutes of jumping equals a 30-minute run. 10 minutes of jump rope and you just worked off that candy bar.

2. Jump for a healthy heart and brain

Healthy Kids has teamed up with parents, children, and teachers in a campaign, “Jump Rope for Heart”, to teach children about their heart, learn jump rope skills, and the importance of having a healthy heart. Jumping rope has cardiovascular benefits and we all know having a healthy heart is vital for living a healthy life. Teaching Students the benefits of a healthy heart may protect them from the #1 killer, heart disease.

Performing two activities with both physical and mental demands have higher impacts on cognitive function than doing a stationary exercise like being on the treadmill or stationary bike. The best workouts for your brain and body involve coordination, rhythm, and strategy; which is exactly what jump rope brings.

3. Convenience

You can literally throw a jump rope in your purse, briefcase, lunch bag, or keep it in your trunk. A jump rope takes up close to no room and weighs about a pound, and is extremely portable. If you have a trip out of town, throw it into your luggage and your workout will never be too far. If you’re more forgetful, keep one at your desk and break it out during your lunch break. Jump rope can be done just about anywhere!

4. Core Strength

Jump roping is a great core workout. Balancing and engaging your whole core while jump roping makes this convenient workout a total body workout. When you think of jump roping you might not associate it with a tough or rigorous workout but it is! They are also weighted ropes if you want to take your jump roping up a notch. Jump roping can bring definition to your core and help with slimming down your mid section while also working out your legs, arms and butt. Jump roping will get you’re ass into shape!

5) Improve Agility, Mobility and Speed

Jump roping is a great way to improve your agility, mobility and overall speed. You have to have quick and agile feet to be able to jump rope for a long period of time. Jump roping builds up your calf and leg muscles which improves your mobility and speed. When we first started jump roping, neither of us could go for that long. After awhile our endurance built up and now we can go for quite a long time. Time yourself and jump in intervals to start. Start with 30 seconds jumping followed by 15 seconds rest then slowly build up your intervals. You will be so surprised when you reach your first 2 minute mark! Then five minutes then TEN!  YOU GOT THIS! 🙂 

Have we motivated you to buy a jump rope?  We hope so! make sure you find one that is long enough for you height. You don’t want to buy a rope that is too short! If you already a jump roper do you agree with the benefits we listed?! Please let us know how you feel about jump roping!

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13 Health & Fitness Tips for the Office

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Health and Fitness Tips for the Office

Working in an office for 8 hours a day takes a toll on your body. I have worked in the corporate office environment for almost 12 years and have personally experienced the downside of this working style. Working long hours in front of a computer is not suitable for anyone, but it’s mandatory for a lot of people. Over the years I have adopted new techniques and tricks to help balance out the side effects of working in an office. 

13 Tips

  1. Get up often to take breaks/short walks. Get moving! Maintain a steady amount of steps throughout your day. 
  2. Sit on a balance ball chair ( if your company allows them ).When I am in the office, I sit on my balance ball for the entire 8 hours. It helps with posture and core. Makes you more aware of your body. Swapping out your chair for a balance ball for just a few hours will make a HUGE difference!
  3.  Pack and bring your own lunch and snacks. Eating out constantly is expensive and can be unhealthy. It’s more cost effective and healthy to bring your own food.
  4.  Keep healthy emergency snack options at your desk. There’s nothing worse than getting hungry at 3:30 pm and all that’s available is a vending machine. I keep snacks like oatmeal, granola bars, or veggie chips in my desk for desperate times. Trust me- it will save you one day!
  5.  Eat your lunch AWAY from your working area. I often sit outside or going walking outside during my lunch. It’s not a good idea to eat lunch at your desk. Change of scenery is good for your mind and getting your body moving is perfect for a mid-day break.
  6.  Drink lots of water. At work, all I drink is water or green tea. NEVER soda. I drink a lot of water throughout the day. Also keeps me keeping up to go pee. Staying hydrated and getting up for those quick/short breaks every hour is an added bonus! Yay for water!
  7.  Mental health and well-being are equally essential. Work is stressful. There are days when you don’t want to be there, coworkers piss you off etc. I keep a clean and well-maintained desk. Keeping a clean and organized work environment makes for a positive attitude. I also keep stress balls and putty available in my office. I also have a low powered oil diffuser on my desk as well. Nothing like peppermint of lavender oil to calm you down during a rough workday. Take time to make your workspace fit for YOU!
  8.  Resistance bands are great for the office! Use them around your ankles, calves or thighs under your desk! People might notice and crack some jokes but at least you will be toning your legs while on the clock! You can get some on Amazon for pretty cheap. One of my favorite sneaky fitness tips for the office.

    Don’t be forced to eat crap food! Pack your own lunch!
  9.  Keep some sneakers in your trunk. If the weather is nice, go outside for a walk on your break. I also keep a little blanket In my car so I can sit on the grass outside and catch some rays. A little walking and vitamin D makes me happy and ready to knock out the rest of the day!
  10. Do some squats! Pick a reoccurring time to knock out some squats throughput your day. You can do 25 squats every time you eat a snack or meal or 30 every time you use the restroom (if you’d rather do it in private). By the end of the day, you will have easily knocked out 100 squats and on your way to a perkier booty.
  11. Keeping some light weights or even a heavy paperweight around can help you tone your arms. There are so many exercises you are able to do in the comfort of your desk even while sitting. 
  12. Since you’re in front of a computer so much, use it for your health. The internet is an amazing resource when it comes to health and fitness. You can look up exercises, recipes, videos and pictures on how to perform an exercise, healthy food alternatives, or even search for a workout group to try. Just make sure you don’t spend too much time researching during work hours.
  13. STRETCH! Take the time to do some shoulder, arm and neck stretching. You can do this seated or stand up. Office yoga is possible!

Balance is Key

These tips are just a few options on how to switch up your workday. Whatever you do to balance out your job and personal well being is up to you. It’s vital that you listen to your body and how you are feeling. What works for one person might not be suitable for another and vice versa. Try some things out and see how you feel. If you eat right, get some exercise and take care of yourself mentally then your days will be better. Making money is important but caring for yourself is even more important!

Please share your tips on getting through your work day. What tricks do you have that make working in an office easier on your body and mind?

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How to Stay Fit While Traveling

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Exercise During Vacation

We get it. No one wants to exercise during vacation. Taking a vacation usually means some rest and relaxation. However, giving your body five or more days off can completely throw you off your fitness regime. A tip I like to use is “workout without working out.” Explore your destination by walking (if available). You can knock out some miles by walking from shopping spots to restaurants while enjoying a new city. Be adventurous! Do something fun and active. Take a dance class that might be native to the area. Whitewater rafting is an exciting way to see some of the most beautiful scenes while enduring an adrenaline rush. Rent a bike to see sites while feeling the wind all around you. Go on a hike, do some rock climbing if you’re really up for the challenge. Have fun; you’re on vacation! Familiarize yourself with the active life of your destination and don’t be afraid to try something new. Groupon has lots of deals for different destinations. Look ahead to plan and pack accordingly.  

Making Smart Eating Choices

Traveling can be a blessing and a curse when it comes to food choices. Maintaining a balanced diet can be tricky, but if you make an effort, it will pay off. I always pack some snacks and a few apples to keep in my bag. Airport food is not the healthiest or cheapest, so I make a habit of bringing my own snacks. When you get to your destination, it is also smart to make a stop at a grocery store. Pick up some of your favorite foods that you eat regularly and take them back to your Airbnb or hotel room. Cooking for yourself instead of always eating out will help you make smarter meal choices. Even if it’s only one meal a day, it will make a difference in your wallet. We travel and rent AirBnb quite often and always end up doing a lot of the cooking ourselves. It saves time and money!

Of course, it is okay to indulge in some tasty food while on vacation but remember to take everything in moderation. When traveling for work, it can be challenging to stay on a food plan. Eating out with clients and coworkers makes it hard for you to stick to what you usually eat. If you have to go out to a restaurant, it is okay to opt for a salad or a veggie based dish. You don’t always have to go for the huge steak and mac & cheese. Remember moderation! Whenever I am out of town/state for work, I Always stop at Trader Joe’s or Whole Foods and stock up on my usual healthy snacks and lunches. Eating healthy while traveling can seem inconvenient but being bloated and feeling like crap is also inconvenient, so you gotta pick your battles.  

Traveling Repercussions

Traveling is one of our favorite things to do, but it’s no secret that it can take its toll on your body. Staying hydrated and drinking plenty of water is crucial. I tend to suffer from bloating while traveling which is why I always bring a Ziploc baggie of magnesium with me.

Magnesium! Highly recommend!

Magnesium is excellent for sore muscles, a good nights sleep and keeping you regular. If you drink some every night before bed, you will find that it’s extremely helpful while on the road. Check out one of my favorite brands here. It’s also smart to bring along some of your normal vitamins. If you drink protein shakes bring along a few servings of that as well. Traveling doesn’t need to take you out your routine. Make an effort to bring along the essentials that make you feel good on a day to day basis. Don’t you want to feel just as good while on vacation right?  So make an effort to incorporate your regular routine into your vacation. 

It’s easy to forget to drink enough water while traveling. But, it should be made a priority ALWAYS!

Travel, Stay Fit, Eat Well, and Have FUN!

Vacation is all about taking a break. However, you should never take a break from your body. These few simple additions or adjustments will make sure you stay on the right track while still enjoying your vacation. The world is your playground! Now go travel, stay fit, eat well and have fun!

What do you do for fitness while on vacation?! Please share your tips/tricks!

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How a Healthy Lifestyle Saved Me

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A Healthy Lifestyle over a Perfect Body

Living a healthy lifestyle is more important than having a “perfect body”.  I’m one of those people that just feels “off” if I haven’t done some form of physical exercise and maybe even a little guilty. Like a lot of other women, I have struggled with having a positive relationship with my body since I was a young girl. I remember being in middle school and doing crunches in my bed before falling asleep. At 12 years old I was obsessed with trying to get the “perfect body” instead of loving my body for what it was. I would talk about my body in a negative way that I wouldn’t allow other people to do, but for some reason, I thought it was acceptable for me to do. Pretty screwed up right? This self-inflicted verbal putdown pattern lasted throughout my teens and most of my 20’s.

Looking Back at my Childhood

We pick up a lot of behavior attributes as children without even realizing that we are doing so and it wasn’t until my late 20’s that I began to notice this.  Looking back I realize that my Dad always worked out and made a point to cook meals when my sister and I stayed at his home but it was the complete opposite at my Mom’s. She suffered from eating disorders, depression, didn’t exercise, drank a lot and smoked. She didn’t eat much, so we rarely had meals together.  Nutrition, self-care, and self-love were not things that she taught me and my younger sister. I watched someone who I loved not love herself, and I adopted some of that negative behavior. I had resentment that I didn’t realize I was carrying around until I confronted how I felt about my Mom and my childhood. Since the age of 16, I went through periods of weight gain and weight loss and had issues reaching a healthy balance between the two and finding inner happiness.

What Changed?

In my late 20’s I gave up smoking, became a vegetarian (went fully vegan last July), and adopted a new and positive way to think, feel, and love myself. I have been an athlete my entire life but didn’t appreciate fitness like I should have. Instead of partaking in physical exercise with the outcome to win a game or to achieve the “perfect body,” I started to workout to simply feel good. My life changed when I made these changes. Depression runs in my family. This is why I made a healthy lifestyle my way of steering clear of that unfortunate gene. I realized I had the power to determine which path I took in life. What happened next? Happiness started to blossom when I began taking care of myself and loving myself. Over the years I have my workout passions have changed but I learned something from each of them. Basketball taught me how to be a part of a team, the gym was a place to release stress, jiu-jitsu showed me how to defend myself and healthily release stress, and yoga is teaching me how to be one with myself, be aware of my breath and the present moment.

The Impact of Change

I learn something new about myself every time I am on my yoga mat. I stretch a little further, control my breathing a little better, hold that pose a little longer, or understand myself a little better. Whatever might be bothering me before working out might still be on my mind after but I guarantee I won’t be as emotional or bothered by it. I have a clearer mind and lighter heart after working out. You might even say that I’m more of a balanced person after working out. There are a lot of people who suffer from depression, lack of satisfaction with their body, health issues, anger issues, or a multitude of everyday things that result in no motivation to change those things that bother them. I am someone who truly believes in the results that can come from working out and investing in yourself. One small change can lead to 100 but making that first change is necessary.

Being Happy is More Important than Being Perfect

A lot of people think of exercise solely as a way of having a great physique. Instead, try looking at working out as a way to love yourself instead of doing it for the “perfect body”. When you start to genuinely care about yourself, good habits naturally follow.  When I am working out everything else around me tends to fade away. I’m able to find space between the constant chatters of the mind and find peace with myself. Do I have days when I don’t want to workout? Of course. Do I have moments where I fall back into a negative mindset? Absolutely. The difference is that now I can spot it quickly and get out of whatever funk I might be in. Do I ever have moments when I judge my body? Yes, but its something I’ve accepted that I will probably always do.

At 30 years old, I can honestly say that I am the happiest and that I love my body. Yes, even the days when I judge it. I love it for what it is, what it isn’t, what it can’t do and what it CAN do. A healthy lifestyle saved me from a life and mindset that I did not want. It has made me a better, happier and more self-aware person. I’m self-aware of what I want and need and what I don’t want and need. This self-awareness expands to all areas of my life. Working out has saved me in more ways than one.

What can/has a healthy lifestyle done for you? Please share!

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