I have such a strange relationship with blogging these days, but not with writing.  I have been writing quite a bit over the past year, but in a more personal way that I am still unsure if or how I will use that work.

As I have mentioned (for like three years now), I don’t know what I am doing with Beets Per Minute.  On the one hand, it was my first attempt at blogging, and I met some great people through it and learned a lot about myself in the process.  On the other hand, I have also been through some very conflicting things about myself both professionally and personally.

I love health and wellness.  I have certifications and professional qualifications in massage, acupressure, personal training, nutritional therapy, fitness nutrition, eating psychology, and confidence coaching.  Since making health and wellness a priority in my life after the losing my father in 2011, I have stuck with always making time for fitness.  I truly believe that fitness is my higher power.  On the days when I don’t exercise – even just a ten-minute walk around the block – I can tell just how much that impacts my state of mind, how I feel, and the personal choices I make as a result.

It’s been a difficult couple of years for so many people for so many reasons.  Sometimes I will be talking about the state of the world – waxing philosophical if you will – and the person I am talking to will say, “Girl, you overthink!”.  And they aren’t entirely wrong.  I do overthink things.  I’ve always felt like an old soul and an emotional sponge for what is happening around me.  I found a quote from Lykke Li that summed up this feeling perfectly,

There’s more discomfort being an old soul or a person who questions a lot of things.  I’m young, but I’m old.

Anyhoo, I’m definitely overthinking this post, but I also think I am taking baby steps to get myself back into the world of blogging.  I do miss coming on here and writing about life and food and stuff.

Now, for those of you who are like, “Shut up and give me my workout, please,” firstly, thank you for saying please and b, here is a workout for you to take to the gym or complete at home if you have a treadmill.

So, here is a total body conditioning boot camp workout combining strength and cardio interval training.  I am loving these types of workouts lately and use them in between running and indoor cycle workout days.  Let me know if you like it and do me a solid and PIN it if you feel like other people would like it too!

Total Body Conditioning Workout Beets Per Minute

I hope to share more and be back with a post again soon.  In the meantime, check out this guest post about the connection between stress and digestion.

What workout(s) have you been into lately?

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I don’t know about you, but when I was a young girl, one of my favorite things to do was jump rope.

I loved to make up songs with my friends as we would skip along without a care in the world.

Ah, good old fashioned nostalgia!   School year items seemed to come and go quickly, but the jump rope never seemed to go out of style.

Fast forward about 25 years, and I still can’t resist a good go with my jump rope because not only is it fun but it is also an excellent way to get in a quick and effective workout!

The jump rope is a strengthening and conditioning exercise.  You don’t need to get fancy or as intense as Rocky Balboa to get the most out of a jump rope workout, either.

All you need is a jump rope (long enough for your depending on your height), a suitable surface for jumping, and a timer app for your phone (or an egg timer, because nostalgia) and you’ll be all set to start jumping yourself into a sweat fest!

Jumping rope does take some coordination, so pace yourself if you tend to be on the less coordinated side, like yours truly!

For beginners, all of the moves in this workout can be performed without the use of a jump rope by holding an imaginary rope in your hands and moving along until you can build up you perfect your timing and form.

Using a jump rope not only helps your to improve your fitness level but it also strengthens your rhythm and coordination.

3-Move Jump Rope Circuit Workout

This workout is only three moves.  That’s right, three!  

To complete this workout, you will perform each of these moves in succession for 30 seconds each for a total of four rounds (resting for one minute between rounds).

Warm up:

Single Hop Skips:

    • With the rope behind your ankles,  begin to turn it, bringing it above your head and forward, down the front of the body.
    • As the rope comes down to the feet, skip over it with a single hop using both feet.
    • Continue for 30 seconds.

via GIPHY

 

Double Hop Skips:  

    • With the rope behind your ankles,  begin to turn it, bringing it above your head and forward, down the front of the body.
    • As the rope comes down to the feet, skip over it with a double hop.  To double hop, jump with both feet together once and another bounce while the rope is over your head.
    • Continue for 30 seconds. 

via GIPHY

 

High Knee Skip:

    • Driving your knee up, kick your lower leg out in front of you and then extend your working hip to pull the leg down in a powerful foot strike.
    • As the rope comes down to the feet, drive one knee up and kick your lower leg out in front as you bring the rope back overhead.
    • Continue for 30 seconds

via GIPHY

Remember that like anything practice not only makes your stronger but it helps you to improve your overall performance.

If you’re looking to improve other aspects of your fitness level (coordination, balance, etc.), the jump rope will become your best friend.

As well, the jump rope can be an incredibly fun piece of equipment to workout with as there are many variations of exercises you can build up to over time.

I recommend adding one-two days of jump roping for 8-10 minutes per session for maximum results.

Do you incorporate jump rope workouts into your weekly fitness routine?

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When it comes to an effective workout, many people believe they must go out and buy loads of pricey boutique fitness equipment items.  But the truth is, many items you likely already own can help you get in a fast and fun workout that can also bring you great results.

You may have seen, heard of or even tried a workout using a “medicine ball” as they are a popular (and affordable) piece of exercise equipment to own.

However, many of the moves traditionally performed with a medicine ball can also be carried out using a football, and they will still get you a great workout.  Chances are you have a football kicking (pun intended) about somewhere at home!

Workouts using equipment like medicine balls are known as agility-based exercises.

Agility is the ability to change the body’s position while incorporating skills such as balance, coordination, speed, reflexes, and strength.   Adding in 2-3 days per week of agility circuits will keep your muscles engaged, metabolism boosted and boredom squashed.

Fast paced, fun workouts — like the five-move circuit I am sharing with you today — are perfect for those of you who like to keep your workouts fun and challenging.

You may be curious how the use of a football fits into a workout that increases balance, coordination, and encourages strength?  Exercises performed using a football will allow you to control the force (strength + speed) of each movement you complete.  In other words:  If you throw your ball at an eight, you will also have to react to the ball at an eight as well.  In this way, you can customise and build up your speed, strength, and coordination each time you complete the moves.

When it comes to making the most out of a movement, quality beats out quantity!

5 Move Agility Football Workout

  1. Ball Pushups (via LiveStrong Woman)
  2. Alternating Rotational Ball Throws (via Redefining Strength/giphy)
  3. Sit-Up with Ball Toss (via ThriveTraining)
  4. Weighted Ball Squat Throws (via Jenn DeBeers)
  5. Alternating Ball Chest Fly (via FITASTIC)

For best results, perform these moves 2-3 days per week, performing 2-3 sets of 10 reps per exercise.

As a bonus, this is also a great workout to include the kids (or a partner!) if you don’t have access to a wall for your throws.  

Time for kick-off!

Do you try to improve your agility during your weekly workout sessions?

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Happy Wednesday and April!

I am still battling my illness from the last post, and it has been so bad, that just when I think that I am on the mend and try to exert myself, I end up sick again.

So, I’ve been going, even more, stir crazy than the last time I posted.  In fact, I think that I only left my apartment about two times last week. And what’s more, it was decent and sunny here in Glasgow.

C’est la vie.

Because I’ve been feeling so crummy, I have been spending a lot of time putting together workouts to jump back into once I can get my workout on again!

I am a big fan of HIIT and strength workouts.  I love that they give so many great benefits the heart rate up and also incorporate quick circuits with resistance training and bodyweight movements.  Combining HIIT and strength is a great way to get an excellent workout in anywhere from 10-30 minutes.

Who doesn’t have time for that, right?

This workout includes:

  • 3-minute warmup (treadmill, dynamic movements, etc.)
  • Four 5-minute HIIT circuits
  • 2 moves per circuit
  • 1 minute of rest between circuits
  • 2-minute cool down including static stretching

You will need:

  • A mat
  • Set of dumbbells ranging from 3-15 lbs 
  • Interval Timer

Express Upper Body HIIT Workout

Upper-Body-HIIT-Workout

 Give it a try and let me know what you think!

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Two Free HIIT Workouts I Use with My Clients

Hey, guys!

I probably seem like a distant memory at this stage with this blog.  I hope you are all well and as cliche, as it sounds, I cannot believe that it is nearly April!

I am still working on things and pursuing other projects both personally and professionally.  I have a new coaching site and blog that you can check out and follow on Instagram.  It’s still early days, but it’s one of a couple of projects I am putting time and energy into behind the scenes.

I just spent nearly two weeks sick as a dog with the flu/cold/bronchitis/stomach trauma.  Good times! :/

Every single time I get sick like that, I am reminded how much it depresses me when I can’t exercise and have little energy.

Being forced to rest and take time out always makes me ponder how I used to be so unhappy before I made taking care of my health a top priority.

With the seasons changing and better weather on the way, people are looking for new workouts.  Or emailing me because for people I know I am the “on-call/go-to” when it comes to looking for a place to start feeling better.

I thought I would share two free HIIT workouts I use with my clients.

I am a big fan of getting in 3-4 HIIT  workouts per week for whatever your fitness and health goals may be.  One of the great things about HIIT is that it is scaleable.

What is an all out effort for you, might not be for the person next to you, but you get out of your workouts what you put into them, and these two workouts give you an opportunity to challenge yourself, have fun, and add some variety to your usual workout schedule?

They also require little to no equipment and space, so if you’ve got 30 minutes, you’re ready to go!

I hope everyone is doing well and keeping their spirits high in these transitional and challenging times in the world.

Believe it or not, despite the negativity out there, the past few months have reminded me that we are all responsible for our hustle and that our voices and actions can make a difference.

Be well and let me know if you try these out (or PIN them for later!).

Two Free HIIT Workouts I Use with My Clients

free-quick-HIIT-workouts

 

free-quick-HIIT-workouts

If you like this workout you should check out my workout programs curated by me through Booya Fitness!  

How is spring going for you so far?

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