COACH MIKKA

 

Be a Badd Ass 

Jumping rope is an effective cardio exercise that works your arms, legs, and core, helps strengthen your bones, and improves balance.

Here’s how to keep yourself hydrated: Begin by drinking a glass of water as soon as you wake up, and 30 minutes before eating any big meal. (This will help control appetite, too.) Get in the habit of keeping a water bottle on hand at all times. And if the taste beings to bore, spice up the taste buds with a squeeze of citrus to the glass! Before you know it, all the benefits of water will be right at your fingertips…. and in your body.

If you want to see results from each and every workout you do, chart your progress in an exercise journal. Self-monitoring your workout has proved to be a cornerstone in losing weight and building muscle,  "Keep it simple! You're more likely to stick with something that's convenient. Recording the exercises you do, the weight load and the number of repetitions. Also record the time you spend doing cardio, along with other available measurements, including distance, for example, or the pre-programmed treadmill or stationary bike program you followed.

Journal Your Way to Fitness

1. It increases awareness of your behavior. 

2. It reminds you to change your workout. You have to increase your workload if you want to see changes in your body. "Once you can lift a weight 12 times, you should increase the weight by 5 percent and lift it nine or 10 times. Then stick with it until you can easily lift it 12 times." Your journal will help you keep track of these numbers and show you when it's time to increase the load.

3. It allows you to evaluate your progress. "Write down your specific goals, like when you want to be able to lift a certain amount of weight or run at a certain speed, then check to see how long it takes you to reach them. "Set small goals that can be realistically conquered in two to four weeks."

4. It provides a record of accomplishment over time. "The more improvement you see on the page, the better your physical results will be. Every day you should see some improvement in the numbers. Maybe you can do an extra rep or increase the weight a bit."