• in

    The best jump-rope workout

    How It Works

    Make sure you’ve got a good rope. Beaded or plastic “speed” ropes are more durable than cotton ones and whip around faster, making for a more intense workout. They’re also mandatory if you want to build up to doing advanced jump-rope moves like the double jump (which we’ve included here, although we don’t expect you to master it right away). Before you begin using a rope, measure it to your height. When you stand on the middle of the rope, the handles should extend to your armpits. Cut and adjust the length as necessary. You have to gradually prepare your lower body for the impact of jumping, so begin on a waxed wooden floor or rubber floor. Hold the rope with hands at about hip height and elbows slightly bent, keeping your upper arms close to your sides. Your chest should be out and your shoulders back and down. Make your jumps small and land on the balls of your feet.

    Block 1

    1. Forward Jump
    Reps: 60 sec.
    Jump over the rope with both feet on every revolution, swinging the rope forward (the most basic jump).

    2. Side-to-Side
    Reps: 60 sec.
    Jump a few inches to your left as you swing the rope. Then to your right. Get into a rhythm.

    3. Backward Jump
    Reps: 60 sec.
    Swing the rope backward for each jump.

    4. Single-Leg Jump-Left
    Reps: 60 sec.
    Jump on one foot; land softly.

    5. Single-Leg Jump-Right
    Reps: 60 sec.
    Jump on the other foot.

    Man Jumping Rope In Gym
    CARDIO WORKOUTS
    Best cardio workouts to lose weight
    Torch the fat to reveal a leaner physique.
    Block 2

    1. Forward Jump
    Reps: 60 sec.

    2. Alternating Jump
    Reps: 60 sec.
    Jump on one foot and then the other, back and forth.

    3. Foot-Cross Jump
    Reps: 60 sec.
    Cross your feet over each other on each rep. Alternate the foot that lands in front.

    4. Single-Leg Jump-Left
    Reps: 60 sec.

    5. Single-Leg Jump-Right
    Reps: 60 sec.

    Block 3

    1. Forward Jump
    Reps: 60 sec.
    2. Double Jump
    Reps: 30 sec.
    Jump high enough that you can pass the rope under your feet twice on every revolution. If you can’t do it fluidly, practice it for 30 seconds—it doesn’t matter how many times you miss.
    3. Backward Jump
    Reps: 60 sec.
    4. Double Jump
    Reps: 30 sec.

    Source

  • in

    21-Day Run/Walk Program for Fat Loss

    Burn Baby BURN! That’s what this workout has in store for you, my friend. But fear not -you don’t have to run miles and miles to see results. In the SkinnyMs. world, a little bit goes a long way, and we do our best to make sure that’s true for you too. In this simple beginner running program, you can walk/run your way to surprising fat and weight loss results. Sometimes the route to success is not the hardest, but the smartest.

    Follow our simple beginner running program guide below and you’ll be on your way to joining the walk/run fat loss sensation. Why is it sensational? Because it’s doable! That’s right ladies, it’s made for human beings, just like you and us. It’s not made for super athletes and people who run miles every day like it’s a cakewalk. The SkinnyMs. run/walk program method lets you eat the cake (ok, within moderation!) and then walk it off (with just a smidge of a jog in there to brag to your friends about). 😉 SkinnyMs. is our name and fat loss is our game! Come on in, the waistline’s great.

    Cardio Walk: Walk at a fast pace while keeping your arms at chest level and swinging them front to back–just as when jogging. This is referred to as cardio walk because of its cardiovascular and fat burning benefits.

    Jog: Run at a comfortable pace, whatever that means for you. Your pace will automatically increase as you progress through the program.

    Day 1: ¼ mile cardio walk, ½ mile jog. Repeat to total 1.5 mile.

    Day 2: ¼ mile cardio walk, ½ mile jog. Repeat to total 1.5 mile.

    Day 3: ¼ mile cardio walk, ¾ mile jog. Repeat to total 2 miles.

    Day 4: ¼ mile cardio walk, ¾ mile jog. Repeat to total 2 miles.

    Day 5: Rest.

    Day 6: ¼ mile cardio walk, ¼ mile run. Repeat for 12 minutes.

    Day 7: ¼ mile cardio walk, ½ mile jog, ¼ mile cardio walk, ¼ mile run. Repeat for 15 minutes.

    Day 8: ¾ mile jog, ¼ mile cardio walk, ¼ mile run, ¼ mile cardio walk. Repeat for 15 minutes.

    Day 9: ¾ mile jog, ¼ mile cardio walk, ½ mile jog. Repeat for 12 minutes.

    21-Day Run:Walk Program for Fat Loss

    Day 10: Rest.

    Day 11: ¾ mile jog, ¼ mile cardio walk. Repeat to total 2 miles.

    Day 12: ¾ mile jog, ¼ mile cardio walk, ½ mile jog, ¼ mile cardio walk. Repeat for 18 minutes.

    Day 13: 1 mile jog, ¼ mile cardio walk, ½ mile run, ¼ mile cardio walk. Repeat for 18 minutes.

    Day 14: 1 mile jog, ¼ mile cardio walk. Repeat for 15 minutes.

    Day 15: Rest

    Day 16: ¾ mile jog, ¼ mile cardio walk. Repeat for 3 miles.

    Day 17: 1 mile jog, ¼ mile cardio walk, ½ mile run, ¼ mile cardio walk. Repeat for 20 minutes.

    Day 18: 1 mile jog, ¼ mile cardio walk. Repeat for 20 minutes.

    Day 19: ½ mile run, ¼ mile cardio walk. Repeat for 15 minutes.

    Day 20: Rest.

    Day 21: ½ mile run, ¼ mile cardio walk. Repeat for 20 minutes

    Source

  • in

    The 4 Supplements you MUST Use For Faster Weight Loss

    Have you ever attempted a ‘weight loss diet’ for a few weeks, only to step on the scale and realise you hadn’t actually achieved any weight loss whatsoever?

    Losing weight can be a long, painful process if you aren’t sure what foods to eat and which supplements to take.

    However, with the right information, it can be far easier, smoother, and more enjoyable.

    The 4 Supplements You Must Use For Faster Weight Loss

    hover over image to pin it!

    Before we begin, I’d like you to take note of the word ‘supplement’…

    A lot of people nowadays think that they can buy a load of weight loss supplements and simply use them to replace their meals.

    This is NOT the case. In fact, this could actually be quite dangerous. They have been given this name because they’re supposed to ‘supplement’ an already healthy diet. Continue reading

  • in

    11 Lazy Girl Hacks That Will Help You Lose Weight Fast

    It’s okay if you don’t do all of these things 100%. Just do what you can. Have a lot of weight to lose and feel like you never will because you don’t have the determination? I promise you can put these simple hacks into action. Will you lose 50 pounds overnight? No. But three months from now you can either look in the mirror and see you weigh the same (or have put on more weight) or you can lose 20-30 pounds from just making these small adjustments to your life. Continue reading

  • in

    To-go chia pudding

    Chia seeds may be tiny, but they provide a lot of nutritional benefits. They’re loaded with fiber, protein, calcium and omega-3-fatty acids.

    But what’s really the best thing about chia seeds (besides their nutritional value) is their ability to completely transform in size and volume. They soak in any form of liquid they’re surrounded with by up to 10 times their weight.

    Not only does this make chia seeds a great breakfast, a healthy snack during work or dessert, but it also means that they will help you stay hydrated and full longer.

    Chia puddings are incredibly easy to make and perfect for meal prep as they keep well in the fridge.

    Basically, you simply stir all ingredients together in a small bowl or large jar. Cover and place it in the fridge for at least six hours, or better over night. The longer you wait, the thicker the pudding will be.

    Add the topping right before you eat it. Chia pudding is pure perfection if you add yogurt.

    Our favourite chia pudding recipes

    Blueberry chia pudding (2 servings)

    Ingredients

    • 1/4 cup chia seeds
    • 2 cups almond or soy milk
    • 2 tbsp honey
    • 1/4 tsp cinnamon
    • 1/2 cup blueberries

    Topping

    • 1/4 cup blueberries
    • 3 tsp chopped nuts

    Orange chia pudding (2 servings)

    Ingredients

    • 1/4 cup chia seeds
    • 1 cup almond milk
    • 1 tbsp honey

    Topping

    • 1/2 tsp orange zest
    • 1/4 cup walnuts

    Cacao peanut butter chia pudding (2 servings)

    Ingredients

    • 1/4 cup chia seeds
    • 1 tbsp raw cacao powder
    • 1 cup soy milk
    • 1 tbsp peanut butter

    Topping

    • 1 sliced banana
    • cacao nibs

    Coconut almond chia pudding (2 servings)

    Ingredients

    • 1/4 cup chia seeds
    • 1 cup coconut milk
    • 1 cup almond milk
    • 1 tbsp honey

    Topping

    • half a banana, sliced
    • 1/3 mango, chopped
    • chopped nuts
    • 1 tbsp almond butter
    Green tea chia pudding (2 servings)

    Ingredients

    • 2 bags of green tea
    • 1 cup of water
    • 1 cup of coconut milk
    • 1/4 cup chia seeds
    • 2 tbsp honey

    Toppings

    • 1 cup blackberries

    Boil water and allow tea bags to steep in water for 20 minutes. Then combine all other ingredients as usual.

    Raspberry chia pudding (2 servings)

    Ingredients

    • 1/4 cup chia seeds
    • 1 cup coconut milk
    • 1/2 cup of raspberries

    Toppings

    • chopped nuts
    • 2-3 raspberries

    Apple cinnamon chia pudding (2 servings)

    Ingredients

    • 1/4 cup chia seeds
    • 2 cups unsweetened soy milk
    • 2 tbsp coconut flakes
    • 1 apple, cored and chopped (blended in)
    • 2 tsp cinnamon

    Toppings

    • 1 apple, cored and chopped
    • sprinkle with cinnamon.

    Source

  • in

    How to make tofu really delicious and the best you’ve ever eaten

    Meatless Mondays are growing ever more popular and people becoming more and more aware of the costs of eating meat.

    With tofu it’s such an easy way to get healthy protein into your diet. And here’s the best part: you can eat it at any time of the day. Try it in place of eggs in a breakfast scramble, crisp it up for lunch or a snack, mix it with frozen berries to make homemade ice cream, and turn it into a hearty soup or even a vegan pot pie for dinner.

    There are no limits when it comes to tofu.

    Before you start cooking with tofu

    There are two kinds of tofu: regular/firm and silken. Regular tofu is firmer and appropriate for dishes where you want the tofu to hold together.

    Silken tofu has a much softer consistency and falls apart easily.

    Most regular tofu comes packed in water so the number one thing you need to do is to drain the blocks as much as possible. If you don’t drain it, the tofu won’t absorb a marinade or get crispy in a pan.

    To drain it, slice the block and place the slices in a single layer on a baking sheet. Put a heavy object (e.g. cookbooks) on it and let it sit for at least one hour. If you don’t have that much time, simply squeeze the whole block between your hands – gently for a few seconds.

    The best ways to eat tofu

    Tofu scramble

    Think of this as scrambled eggs, but with tofu.

    You need for two servings:

    • 1/2 red onion
    • 1/4 red bell pepper
    • 1 clove garlic
    • 1 block firm tofu
    • salt and pepper

    Instructions

    Place the chopped onion, bell pepper and garlic in a frying pan an sauté it on the stove on medium-high heat. Remove from the stove when your onions are beginning to change colour and set the pan aside.

    In a bowl, crumble the tofu and season it with salt and pepper as you like. Put it in a different frying pan and place it on your stove on medium-high heat. Give it a little stir every now and then until the tofu begins to get firm-ish around the edges.

    Gently put your onion/pepper mixture into your tofu and serve hot.

    Tofu lentil salad

    The perfect lunch or dinner if your are lazy, but still healthy and delicious.

    You need for two servings:

    • 1 block firm tofu
    • 150g salad greens, any kind you like
    • 1/2 can cooked lentils
    • 1/2 medium avocado
    • 250g tomatoes
    • 1 tbsp Sriracha sauce

    Instructions

    Slice the tofu into quarters, press to remove excess moisture and cut into chunks. Heat a pan over medium-high heat and add a little bit of extra virgin oil. When the oil is hot, add the tofu in a single layer and sprinkle with salt.

    Once the tofu is nicely brown on all sides, reduce the pan heat slightly and add the Sriracha sauce. Turn of the burner. Let the tofu sit in the hot pan while you prepare the greens for your salad.

    In a large bowl, toss the greens, lentils and any other veggies. Top with the tofu cubes. Done!

    Baked tofu

    One of my favourite tofu recipes that pairs well with any marinade.

    You need for two servings:

    • 1 block firm tofu
    • 1 tbsp Sriracha sauce
    • 1 tbsp Tahini
    • 1 tbsp water

    Instructions

    Remove the tofu from its packaging and pat dry. Slice the tofu into cubes. To give the tofu extra flavour, marinate the tofu pieces. Whisk together the marinade ingredients. Transfer the marinade and the tofu to a shallow container.

    Coat the cubes with marinate. And let it sit for 30 minutes.

    When ready, bake the tofu for 25 minutes on 180°C.

    Serve immediately, while still warm. Enjoy!

    Silken tofu mousse

    This mousse takes only a few minutes and the result is amazing.

    You need for two servings:

    • 1 block silken tofu
    • 1 banana
    • 1-2 tbsp Tahini
    • 1 1/2 tsp cacao powder

    Instructions

    Blend all the ingredients in a blender. Pour the mouse into serving glasses. Put away in the fridge for at least four hours, better over night. That’s it!

    Green tea smoothie bowl

    Matcha tea powder and creamy avocado combined in this vegan smoothie bowl. A delicious new way to enjoy breakfast or as a snack.

    You need for one serving:

    • 3/4cup unsweetened coconut milk
    • 1 ripe banana
    • 1/2 diced avocado
    • 150g silken tofu
    • 2 tsp maple syrup or honey
    • 1 tsp matcha powder
    • 1/4 cup fresh blueberries

    Instructions

    Combine coconut milk, avocado, banana, tofu, maple syrup or honey and matcha in a blender. Blend until smooth and pour the smoothie into a bowl. Top it with the blueberries and enjoy.

    Strawberry-Almond smoothie

    Enjoy this simple and satisfying smoothie after your workout.

    You need for one serving:

    • 10 frozen whole strawberries
    • 1 cup almond milk or any milk you like
    • 200g silken tofu
    • 1 ripe banana

    Instructions

    Combine strawberries, almond milk, tofu and banana in a blender. Blend until smooth and pour in a glass. Yum!

    Source

  • in

    How to make the best vegan energy balls you’ve ever had

    Doesn’t matter if in the morning, after a sweaty workout or during a break from your stressful job, we all need an energy boost from time to time.

    These little energy packed snacks have been my lifesaver so often. They’re packed with awesomeness from every little ingredient. And you can make lots of different variations by playing with the ingredients.

    You have to try these raw energy balls, because they give you all the natural energy you need to get through the day. The best thing about them? They’re ready in no time. Really! 10 minutes, that’s all you need.

    Furthermore, they’re filling and portable, and they stay fresh in the fridge for about 2 weeks.

    Since this my absolute favourite energy ball recipe you have to try it!

    These energy bites are no bake, no added sugar, vegan, loaded with protein, fiber and healthy fats. And it takes less than 10 minutes to put them together. It’s hard to believe these peanut butter balls are healthy, since they taste more like dessert. But believe me, they are.

    Ingredients


    They’re so simple and you just need 5 ingredients.

    • 400g medjool dates
    • 100g oats
    • 100g chopped nuts (any kind of nut you like, I prefer peanuts)
    • 2 tbsp natural peanut butter (without added sugar or salt)
    • 2 tbsp maple syrup (or honey, if you fancy some)
    • optional: 15g protein powder (vanilla tastes amazing!)
    • optional: 10g flaxseed
    Instructions


    Place the nuts and the oats into a food processor and blend until they form a chunky flour. Add all other ingredients and blend again until they form a sticky mix.

    Put the mixture in a bowl and place it in the refrigerator for 15 minutes. This way, they are easier to roll.

    Roll into balls and store in the fridge for up to 2 weeks. Done.

    Source

  • in

    Stay Healthy By Eating the Colors of the Rainbow – Summer Edition

    When it comes to healthy eating, so much advice seems to center on what not to put in our mouths that it’s easy to forget that there’s a whole world of foods out there that are great for you!

    One group of such foods are those rich in phytonutrients (“phyto” meaning “plant”), naturally-occurring pigments that lend color to fruits and vegetables. There are more than 25,000 phyonutrients found in plants, and many have astounding health benefits.

    Different colors offers different benefits, which is why it’s so important to eat the spectrum! (Though, admittedly, there is some crossover of phytonutrients.) Here’s a quick rundown of those you can enjoy this summer and one of the benefits each color offers. In a future article, we’ll go more into depth about the benefit of each of these nutrients.

    Red: Lycopene, ellagic acid, hesperidin, and anthocyanin.
    Potential benefits include: Lowered cholesterol, reduced risk of heart disease, improved circulation, reduced inflammation, improved endurance and athletic performance, and better digestion.
    In season: Apples, cherries, chili peppers, pink grapefruit, radishes, red apples, red bell peppers, red cabbage, strawberries, tomatoes, and watermelon.

    Eat the Rainbow Red Strawberries

    Orange/Yellow: Beta-carotene, alpha-carotenoids, hesperetin, beta-cryptoxanthin, and lutein.
    Potential benefits include: Boosted immune system, healthy eyes, reduced risk of macular degeneration, stronger bones, reduced inflammation response.
    In season: Apricots, cantaloupes, carrots, corn, mangoes, melon, nectarines, peaches, and summer squash.

    Eat the Rainbow Orange Pineapple Banana

    Blue/Purple: Anthocyanins, betanin, vulgaxanthin, flavonoids, lutein, and resveratrol.
    Potential benefits include: Improved memory, healthier aging, boosted immune system, and antioxidant protection.
    In season: Blackberries, blueberries, eggplant, figs, grapes, huckleberries, marionberries, and plums.

    Eat the Rainbow Blue Purple Eggplant Beets

     

    Green: Chlorophyll, lutein, zeaxanthin, indoles, isothiocyanate, flavonoids, and sulforaphane.
    Potential benefits include: Eye health, cancer prevention, reduced inflammation, and better digestion.
    In season: Chard, cilantro, cucumbers, green beans, green onions, lemongrass, limes, okra, peas, spinach, and zucchini.

    Eat the Rainbow Green Avocado Peas Peppers

    Make it a goal to sample from each color daily and get as innovative with your recipes as your imagination will allow! You could also try this yummy rainbow salad!

    Source

  • in

    How To Do a Post-Holiday Party Detox

    No, you definitely should not do a full 24-hour juice cleanse—but there’s nothing wrong with having an extra-low-calorie day after a night of bingeing on unhealthy food and beverages, says F. Xavier Pi-Sunyer, MD, an obesity expert at Columbia University College of Physicians and Surgeons. “It won’t negatively impact your metabolism. You won’t be starved,” he says. “It’s just one day.” Continue reading

Load More
Congratulations. You've reached the end of the internet.
Back to Top