Skip To It – 5 Steps to Skipping Success
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Ph. Coty Tarr

People often ask me what’s my favourite exercise. The answer is simple: Skipping. Skipping (or as our friends across the pond call it; jump rope) is inherent to the training of my other exercise love; boxing. It was here that I began to see the huge benefits of picking up that simple piece of rope. I’m here to tell you why!

There’s a reason some of the best athletes in the world skip; total body conditioning, co-ordination, stamina, speed, agility, endurance, cardio… the list goes on. All from this one little rope? You got it. Skipping is known to be one of the most efficient, time effective, fiery, sweaty workouts you can get. All for the price of one simple (very cheap, very portable) skipping rope.

Any one that knows me, knows I won’t go anywhere in the world without packing my nifty little jump rope partner in crime – and you shouldn’t either. I may not quite have the hustle of Ali’s shuffle but I’ve certainly picked up some tricks and tips along the way. Through my own practice and through training my clients I’ve compiled a list of my top skipping tricks.

“You’ll never look at that skipping rope the same way again…”

Tone What You Own’s top tips for jump rope success…

1) Rope Length

A common mistake that’s easily fixed is the length of your rope. If the rope is too short you won’t stand a chance of making that jump. Too long and it will be running rings around you. As a general rule of thumb, if you stand on the middle of the rope and bring the handles up in front of you they should reach around your armpit level. If your rope is too long you can always tie knots in either end to shorten it. By choosing the right length you’ll stand a far better chance of jumping it. Next up…

2) Jump Technique

Often people over emphasise the need to jump in skipping (sounds obvious but its not). Think of it as less of a huge, heavy footed jump than a light tap on the ground with hardly any lift. Aim for your feet to lift no more than 1/4-1/2 inch off the ground each time. Also make sure that the surface you’re jumping on is flat and the ground is clear. This can also be a common mistake, making life harder for you to skip.

Another factor to consider when jumping is to land on the balls of your feet. Try not to land flat footed. Land soft and with a slight bend in the knee, resist the urge to lock out your legs. This will allow your body and joints to correctly absorb the pressure of the jump.

Now, your arms. Instead of trying to take the skipping rope in one big wide circle with your arms. Think  less flailing your arms up and over your shoulders and more focussed wrist movement. Your arms should be tucked in nice and tight to your torso with the wrists making the circles, not your whole arm.

3) Practice, Practice & Practice Some More!

How often have you tried to skip before (maybe even never!) All too often people get frustrated with skipping and give up after a couple of minutes. Give yourself a chance; most people haven’t had the opportunity to practice skipping. You can’t progress without practice. Like anything, your body builds muscle memory around learned behaviour. You are what you repeatedly do. No exceptions to the rule with this and skipping. I promise you with (a lot!) of practice you will get better. Hopefully you’ll learn to find it enjoyable too.

Anyone who has the trick book the size of an encylopedia will have put in dedication and time to get to that point. You won’t be Ali overnight, but he wasn’t Ali overnight! Practice, practice then practice again.

4) Keep it Fun!

Perhaps more importantly than anything else. Have fun with it! Laugh at yourself when you get tripped (& whipped! Ow!) for the millionth time. You tried that snazzy little trick, and flopped, at least you tried. You don’t get anywhere by taking yourself too seriously and not trying new things. Be open to it. Persistence will get you there. Just don’t give up.

Remember variety is the spice of life! Sounds cheesy but it is. So once you get your standard jump nailed. Move on, mix it up. Try new tricks and tempos in between sets of jumps. Anything goes…high knees, butt kicks, sprints, criss cross, crossovers, double unders, shuffle, hops, you name it there’s probably a trick for it. Go wild and enjoy it!

Let the music play on! Get yourself a cracking playlist, crank it up loud. You’ll be surprised how much it will spur you on. Catch that hop on the beat, up that tempo when the bass kicks up a gear. I’m obsessed with my Beats by Dre in ear bluetooth headphones for this very reason. No matter how much I jump and go crazy, they don’t budge. You can check out my spotify playlists for some music inspiration – username: Kim0202.

5) Your Fit Fix

Make it work for you and the fitness fix you need. It doesn’t have to mean hours on the skipping rope. Maybe you start out with 30 seconds to a minute between your weights set.  Maybe it’s stamina and endurance you want; work up to longer timings. At first you might want to take a break when you need to, and then get back into it to build up to longer stronger rounds.

Take the intensity up a level. Skip with intervals. Vary between high intensity and low intensity bursts of skipping to get in those hot, sweaty, fat burning workouts. I like to set up intervals on my “SecondsPro” app for this. You could maybe try 45 seconds of normal jumping, 45 seconds of high knee sprints then back to normal, and so on, for a few rounds. Varying the exercises each time.

Challenge Yourself

It’s a full body blaster so you’re going to feel it. In time it will get easier, which is when you can kick the challenges up a notch. The other great thing about skipping is you can always make it harder. Do it longer, faster, with a heavier rope. Did you know 20 mins of skipping is somewhere near the equivalent of a 5 mile run? You can burn up 1000 calories an hour, making this one heck of an efficient little workout number. Sometimes its the simpler pieces of equipment that get overlooked but are the best.

Why don’t you try and skip to it today? I hope that these tips will help you on your way to skipping success!

Sending health and happiness,

Kim x

 

 

 

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Halloween Treat Detox Juice
Halloween Detox

Instagram: @kimhartwell

Munched on one too many left over Halloween treats this week? Detox & reset with this simple green juice recipe. Just simply put all ingredients into a juicer. Add ice if desired to serve….

Halloween Treat Detox Juice
2 cups of kale
1 lemon
A generous serving of ginger (depending how zingy you like your juice)
1 apple
3 sticks of celery
1 cucumber

& POOF! as if by witchy magic those tricksy treats never happened. Now to enjoy some of that fabulously Autumnal London…

Autumn London

Till next time, Tone What You Own!

Sending health & happiness,

Kim x

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Green Supreme Scrambled Eggs

This recipe is awesomely simply and great for pre or post workouts. Full of protein and green goodness to nourish, fuel and revitalise your body. Enjoy this quick and healthy dish at any time of the day!

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serves: 1

You will need:

– 2 eggs

– A small cup of quinoa (you can buy it ready made for an extra quick fix but make sure its not got any added nasty’s in it)

– ¼ sliced large avocado

– 3-4 asparagus stems (chopped)

– A large handful of kale

– A small handful of walnuts (you can also add pine nuts)

– A tsp of chia seeds

– 2 tbsp of pesto

– Optional shaved parmesan to serve

– A tsp of coconut oil or olive oil to cook your ingredients with

How to make it:

1. Start by frying of the asparagus with the olive oil or coconut oil for a couple of minutes in a pan

2. Then add the kale into the pan and fry for a minute or so, until it begins to wilt

3. Now the quinoa, chia seeds and pesto, fry for a couple more minutes

4. Add the eggs, stirring them to create scrambled eggs. Heat until the eggs are cooked

5. Add the avocado

6. Remove from heat, add nuts and (optional) parmesan shavings to serve

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Tasty, simple, nutritious! Watch out on the Superdry Blog and on the Superdryglobal instagram channel for the next instalment from the Superdry Sport Survival pack.

Sending health and happiness,

Kim x

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10 Moves For Your Butt You Can Do With Just a Chair!

No gym, no problem. Pull up a pew and try these butt exercises for simple, effective butt toning from Crystal Stein (superstar Equinox trainer in NYC) and Self Magazine. Compiled and written by Bari Lieberman at Self Magazine. Demonstrated by yours truly! 🙂 Also available at: http://www.self.com/body/workouts/50-shades-of-glutes/…. Your everyday chair never looked so good! Watch out Bey, our bodies are gonna be to bootiliscious for you! 😉

Sending health & happiness,
Kim x

Crystal Stein, American College of Sports Medicine Health and Fitness Specialist, Level 1 Precision Nutrition coach and a Tier 3+ trainer at Equinox in NYC, created the ultimate go-to resource for lifting, firming, tightening and toning your backside. For these moves you’ll need a sturdy chair and small, looped resistance band. Add a few of the exercises below to your current total-body routine (perform 2-3 sets of 8-12 reps).

Seated Band Push

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Sit on the edge of chair with legs hip-width apart, feet flat on floor and band looped just under knees. Allow knees to cave in, then push against band to bring knees in line with ankles.

Band Kicks With Chair
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Stand facing chair with band wrapped around ankles. Rest hands on chair seat and walk feet back until spine is long and wrists are directly below shoulders. Kick left foot back on a 45-degree angle and slowly return foot to start.*

Single-Leg Sit Squat
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Sit on chair seat, extend right leg in front of body and lift a few inches off floor, this is your starting position. Drive through left heel to stand without lowering right foot. Pause at top, then push hips back to sit down.*

Advanced Step-Ups
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Stand facing side of chair. Lift right knee and place right foot on chair. As you step up, raise left knee to hip height. Pause at top, then lower left foot to floor and bring right foot down and behind body taking a big step back. Bend both knees lowering into a reverse lunge, then drive through left heel to return to standing.*

Band Jumps
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Stand tall with band around ankles. Begin jumping moving feet in and out in various directions to create resistance. Continue for 20 seconds, rest, then repeat.

Hip Thrust with Band
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Place band just below knees and sit on floor with feet flat on floor hip-width apart and back facing chair seat. Prop torso on chair seat so edge of chair rests along bra-line, this is your starting position. Lower hips toward floor, then press through heels to raise hips in air lowering upper torso against chair seat. Slowly lower hips back toward mat.

Lateral Step-Up With Lifts
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Stand facing side of chair with toes pointing forward. Lift left knee and place left foot on chair seat. Stand on left leg and slowly kick right leg behind body keeping hips facing forward. Lower back to starting position.*

Split Squat
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Stand two to three feet away from chair with back toward chair seat. Place top of right foot on chair seat. Bend left knee aiming to get thigh parallel to floor. Drive through left heel to return to standing.*

Single-Leg Hip Thrust
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Lie faceup with left foot resting on seat chair, right leg extended toward ceiling. Push through left heel to drive hips off floor, pause at top, then slowly lower butt toward mat.*

Lateral Band Walks
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Stand with feet hip-width apart and band wrapped ankles, keeping a slight bend in knees. Take a step to right with right foot then bring left leg in, bringing feet no closer than hip-width distance. Continue taking steps to right, then reverse directions leading with left foot.

*Repeat on opposite side.

Credits: Kim Hartwell at Wilhelmina Fitness; Hair by Leah Bennett for NEXT Artists using Oribe; Makeup by Leah Bennett for NEXT Artists using Nars.

Apparel: Athena Crop Top, $60, Outdoor Voices; Warmup Leggings, $100, Outdoor Voices, Nike Air Zoom Structure 18, $120, Nike.

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SuperdrySport x Tone What You Own’s Overnight Oats

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Hi guys! I’ve teamed up with Superdry and their awesome SuperdrySport range to bring you our “Fitness Survival Pack”. Included in this are some nutritional recipes that complement your workout regimes. Up first Overnight Oats…

Find making a healthy breakfast hard work in the mornings? Are you all too often flying out the door with little or nothing to eat before work? Then you’re missing out on a fabulous opportunity to nourish and fuel that wonderful body of yours! So, I have the answer for you….

These super delicious oats work best when left overnight so can be pre-prepared. They’re a great source of nutrition to get you going in the morning. You don’t have to stick rigidly to the ingredients list either, mix it up with different fruits, or perhaps adding some Cacoa for some lovely chocolate goodness (Jog on Coco Pops!)

Preparation time is minimal and ingredients are kept pretty simple meaning the recipe is perfect for all you busy health bunnies out there! I am a personal trainer (not a nutritionalist) the aim of these recipes are to give you an idea on simple and attainable healthy cooking (for cooks and non-cooks a like!) If I can cook it, you can! This one doesn’t even require cooking – just soaking! 😉

Consistent nutrition is absolutely fundamental to Tone What You Own! Recipes found on the blog (and clean recipes found elsewhere) serve as a fantastic supplement to your workouts. This is one of my absolute favourite, simple, healthy breakfast recipes. I hope you enjoy these oats as much as I do. The texture some people can find a little strange at first, but certainly something you get used to. You end up with a really lovely creamy version of porridge that’s great for you and keeps you fuller for longer! Here you go, let me know what you think, I’d love to hear from you!

Tone What You Own’s Overnight Oats

Serves 1

You will need:

  • A jar or bowl to soak them in overnight
  • ½ ripe banana
  • A handful of blueberries
  • A small cup of oats
  • A tbsp of goji berries
  • A small handful of nuts (preferably raw, I like to use cashews, macadamias, walnuts and pecans – mix it up a bit!)
  • A tbsp of desiccated coconut
  • A tbsp. of almond butter (preferably with no added preservatives like sugars and salts!)
  • A tbsp. of chia seeds
  • 1/2 cup of water
  • 1/2 cup of almond milk (I like to use the brand Almond Breeze’s “Unsweetened Almond Milk) (the aim is to have equal parts almond milk and water so you may need to experiment with water and almond milk measures based on your chosen jar/bowl)

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  1. Add banana, oats, chia seeds, nuts, goji berries, coconut and chia seeds into your jar or bowl
  2. Add to this the water and almond milk. In this recipe I have used a ratio of 1:1 water: almond milk. If you like it creamy; add more milk, more fluid; add more water. The liquid needs to completely cover all of the ingredients as it will soak in overnight.
  3. Stir, or shake the ingredients (if using a lidded jar)
  4. Leave to soak overnight in the fridge
  5. Remove it from your fridge in the morning
  6. Add a spoon of your favourite nut butter to add a bit of crunch – my favourite is almond butter! YUM!

If you prefer, you can warm your overnight oats slightly on the hob after you take them out the fridge to take off the chill. I personally like mine cold. Ta-da! Now you can enjoy a great grab and go breakfast option full of energy to power you through your day. Perfect for mornings on the move!

Sending health and happiness,

Kim x

Remember if you look good at the gym, you feel good and will be motivated to push yourself further. Why not check out the coolest new workout wear from SuperdrySport online at: http://www.superdry.com/womens/superdry-sport

 

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