The one claim that I want to explore is can you workout 10 minutes/day and get results’ What exercises deliver significant health benefits in such a short period of time’ Seriously, can a 10 minute workout help you reach your personal fitness goals’

Changing your body chemistry is a matter of changing your routine. Think of it like this, if you are healthy start a junk food diet and see what happens. Remember that movie Supersize Me‘ The same is true if you adopt regular exercise if you are currently leading a sedentary lifestyle.

Have you heard of that expression something is better than nothing” Whelp!! Adding movement will have an amazing impact on your health.

Not regularly working out’ Squeezing in several 10 minute workouts can to produce some serious health benefits.

Let’s get real, what are the results you are looking for”

You have to destroy 3,500 more calories than you take in before you lose 1 pound of body weight. You’ll need to do 25-35 sessions 10 minute sessions/week. Here’s where I recommend you adding in a longer exercise sessions every week.

This is not to say that short exercise sessions are pointless. The case I’m making is that we always have time to work out. Each week look at your schedule. Some days go for a longer workouts (20-40 minutes). If you can only squeeze in a 10 minute workout a few times a week you know you are still getting great health benefits.

At the end of the day, the goal is to make you workout schedule SUSTAINABLE. So many times I hear of folks going balls to the wall and burning themselves out. That’s not the point! The goal is to find a level of exercise that makes you want to and enjoy exercising for the rest of your life!!

Want some great 10 minutes workouts’ Follow me on Instagram, for Fat Burning Friday! Each first I give you short workouts that can be done at home or at the gym.

The post What Everyone Must Know About 10 minute Workout’ appeared first on Kim Barnes Jefferson.

High intensity interval training requires that you exercise as intensely as you can for a short period time and that you follow that will active recovery for a period of time. By alternating these intense bursts with recovery you get a great cardio workout as well as strength training. This workout can be done at home or in a gym.

For this workout routine you’ll need some simple equipment including:

• dumbbells – no need to be very heavy
• box for box jumps – you can also use a stair if you don’t have one or can’t jump to knee height
• jump rope
• timer for intervals – a clock with a second hand will work

Warm Up. You should always begin your workout with a warm up. You can do jogging, jumping rope, jumping jacks or high needs for 5 minutes to allow your muscles and joints to be prepared for exercise.

Intervals. You’ll be performing 5 intervals that you’ll repeat for a total of three times to get a full body workout in just 30 minutes.

Interval 1 – Lunges. You’ll perform lunges as fast as you can for 1 minute. Follow with 1 minute of active recovery while jumping rope.

Interval 2 – Box Jumps. Perform box jumps as fast as you can for 1 minute. Follow with 1 minute of active recovery by jogging in place.

Interval 3 – Pushups. Perform pushups as fast as you can for 1 minute. Follow with 1 minute of jumping rope.

Interval 4 – Uppercuts. Uppercuts are performed by standing in a squat position while holding your dumbbells at your side. With your right hand punch up across your body to the left side. Repeat with the other hand. Follow 1 minute of this with 1 minute of jogging in place.

Interval 5 – Overhead Press. Stand in a quarter squat holding your dumbbells at your shoulder level. Press them both overhead. Then return to the starting position. Repeat this action for 1 minute and follow up with 1 minute of jumping rope.

Repeat this entire cycle 5 times.

Cool Down. After completing this cycle 5 times, cool down with light jogging, walking, or high knees for 3-5 minutes. Then perform a total body stretch routine to prevent injury and improve your flexibility

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For most of us we typically get a lot of fats and carbs in our diet, we typically lack protein. Also, the body doesn’t store protein to draw on when it needs it, so it should be an important part of your daily diet.

The Power of Protein

• Protein is an essential component of every cell in the body.
• The nails and hair are made mostly from it.
• The body uses protein for vital internal functions, such as, to repair and build tissue.
• It is the building block of bones, cartilage, skin, blood and muscles.
• Protein also makes hormones, enzymes and other vital chemicals in the body.

Benefits Of Protein For Workouts

Along with the vital benefits of protein mentioned before, ingesting protein after a workout, especially after doing strength and muscle work is one of the most important times to get protein into the body.

This is because it will go to the muscles where it can begin the healing and recovery of the “micro tears,” which, are small tears in muscle tissue caused by intense contractions of lifting weights.

The key to supplying and nourishing the body with protein is to choose the right forms.

When it comes to eating animal protein for example, it is best to choose lean varieties most of the time, such as, chicken and turkey.

And, then there is the highly efficient, convenient protein powder. It can improve the efficiency of your workouts. To repair your muscles after a hard workout it’s important to have a fast acting protein within 30 minutes of your workout. By fast acting protein it can be a protein shake, cottage cheese, greek yogurt or milk.

Protein Powder Smoothies And Shakes

It is a fact that the best way to get the needed benefits of protein is through solid food, but, this is not always possible or convenient, as people are busy, and have hectic lives. Hitting your protein micronutrients goals day by day can be a really difficult task. This is how protein shakes can be of great use.

By enjoying delicious protein powder smoothies you can enjoy what you’re consuming while reaching your goals. Because solid food takes more time to digest and to break down the protein and send it to the muscles, it can be best to take a protein shake immediately following a workout, since it will reach the muscle within 30 minutes of ingestion. Definitely, we can see the advantage to taking a protein shake in this instance.

Protein, alike any other macro nutrient is essential to make sure that you get everything out of your workout. Being dehydrated before a workout can be detrimental to your performance and cause a significant lack in strength and focus.

Protein smoothies, as well as, water, are an excellent way to keep hydrated before a workout!

Unlike standard protein powder shakes (typically mixed with water or milk) protein powder smoothies not only provide essential protein to reach daily goals, but, they are also an excellent source of energy from the natural sugar within the fruits that you include.

This means that with a single protein powder shake you can stay hydrated, reach your protein goals, enjoy a nice tasting drink, as well as, benefit from an increase in energy levels!

What could be better’

Does The Brand Of Protein Powder Matter’

Some people think of protein powders as a “magic solution” to building muscle. This is not the case. Protein powder is simply a convenient way of consuming grams of protein. A gram of protein from a chicken breast is identical to a gram of protein from powders.

Make sure you read the label when purchasing your protein powders. Typically, a solid protein powder will contain 20 grams of protein for every 25 grams powder. Some cheap protein powders are full of sugary carbs and little protein content. Always choose all natural products without unnecessary added artificial ingredients. My favorite brand of protein power is Isagenix. They have a whey protein powder AND a meal replacement protein that’s not filled to added sugars and fillers.

4 Protein Powder Smoothie Recipes

Banana-Oat Protein Smoothie
Bananas are essential sources of potassium that aids calcium absorption and protects the heart. This is the ideal drink before a strenuous workout – it will sustain your blood sugar and prevent muscle cramps.

Ingredients:
1 scoop protein powder (vanilla)
1/4 c Oatmeal
1  half bananas
1 & 1/2 half cups of almond milk

Blueberry Blast
Ingredients:

1 cup vanilla almond milk (unsweetened)
1 frozen banana
1/2 cup blueberries
1 scoop protein powder (unflavored or vanilla flavor)

Tropical Breeze
With a range of healthy fruits the tropical breeze is a healthy nutrient and protein filled smoothie that will provide excellent results when consumed.

Ingredients:
1 cup vanilla almond milk (unsweetened)
1 cup pineapple
1 teaspoon fresh shredded coconut (no sugar added) or coconut milk
1/2 cup blueberries
1 scoop of protein powder (unflavored or vanilla flavored)

Banana Bread Shake
Another excellent source of energy and potassium from the bananas along with the slow release energy from the oatmeal and bran flakes to keep you going throughout your workout and your entire day!

Ingredients:
2 scoop vanilla whey protein powder
1 banana
1/4 cup of Oatmeal
1/4 cup bran flakes
16 oz of water
Sweetener to add taste

Best Times To Drink Protein Smoothies’

• Breakfast — really east to whip up and grab on the way out the door
• Pre and post workout — fast and easy way to get nutrition around your workouts

Want to learn more about how to use protein, please shoot me an email and we can talk about your needs in more details.  If you have a protein powder that you use and want me to take a look at it, leave it in the comments below.

The post Boost Your Workouts and Nutrition With Protein Powder Smoothies appeared first on Kim Barnes Jefferson.

What make jumping rope so effective is that you can vary the intensity. It allows you to build up your heart-rate and develop your conditioning without having to even leave the comfort of your home. I also like bringing a rope with me to the gym and jump between my weight lifting sets.

The Best Jump Rope Routines

Here are a few different techniques you can use to change up your jump rope routine and get back on-top of pushing yourself.

• Timed Method – Grab your stopwatch and jump for 30 seconds. If you think you can get 50 jumps, go for fifty and try to hit that number every time you do the set. Repeat this for about 10-12 sets and be sure to rest in between each set. With this, you can create a good way to up your challenge each week and burn fat.
• Count-Down – If you have been working out for a while give this one a  try.
  • Go for 350 jumps in a row and use that as your first set.
  • 2nd set drop that to 300 jumps in a row
  • keep dropping by 50 jumps until you hit 0.
  • Be sure to rest 30-90 sec between sets.
• Kettlebell swings and jump rope — Swing a kettlebell for 30 sec rest 30 sec and then jump rope for 30 sec  — continue for 4 rounds
• Rowing machine, box jumps and jumprope — this is one of my favorites.
  • Row 500 meters
  • 30 box jumps
  • 1 min jump rope
  • rest 60 sec
  • Repeat 5 rounds

It’s pretty easy to get creative with a jump rope and doesn’t require a gym membership. If you have a favorite jump rope routine. I’d love to hear it. Please leave me a comment below. I’d love to hear how you how you did with the workouts I suggested.

Are you new to exercise or been exercising for a while and just looking for way to mix it up or your results have stalled. My new Lean & Sexy program will teach the tools and systems you to lose weight and get into the best shape of your life. Hurry program starts Monday, September 1st.

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Instead of rushing out and buying your dream bathing suit, tape a picture of it on your bathroom mirror and/or refrigerator to help keep you motivated to eat healthier and to get moving.  Face it, bathing suit shopping is stressful and can be de-motivating, wait until you feel good about yourself and your hard work before you hit the stores. Who knows maybe by then it will be on sale!

Achieving your new summer body isn’t about starvation.  It’s about making healthy choices.  I love and live by the 80/20 rule.  If 80% of ALL your meals are compiled of healthy choices, you are eating every few hours, and exercising then you can have a few pleasures to keep you from going off the dead end.

Drink your water.  It helps cleanse your body of harmful toxins and by not taking in enough water, it can cause cellulite to appear more dramatic and making it harder to lose weight.  Water is crucial to living a healthy lifestyle and keeps your body working in proper order.

I know it doesn’t make sense but when you eat frequently you will increase your metabolism.  When deciding what to add to your new eating plan, consider adding more fruits, vegetables, lean meat, fish and dairy.  You’ll want to avoid highly processed foods that remove many of the nutrients your body needs.

Don’t believe the hype! The information on the front of the foods may be misleading, make sure that you read the back of the box, and read the ingredients.  If it has more than 5 ingredients or you need a PhD in biology to understand what’s inside, leave it on the shelf.  Limit the sweets/junkfood.  These food contain empty calories while will only add on the pounds sabotaging your efforts to lose weight and get bathing suit ready.  If you must have something sweet, try having some fruit. Craving salt’ Try reaching for a pickle. Need more grocery shopping tips, just click here.

Want to lose belly fat’  Get some sleep.  The average adult needs 7-9 hours of sleep, how much are you getting’  Without proper rest, the body can’t repair itself and when your body lacks sleep you more likely to reach for junk food to give you a quick rush of energy.

Keep your stress levels in check.  Increased stress levels can lead to increased levels of cortisol in your system.  This hormone is your enemy if you want to lose belly fat and increase muscle.  When we have too much of this hormone in our blood stream it causes or body to store fat around belly, decrease muscle building and reduce our immune system.

Remember there are no quick fixes to weight loss.  Cher once said, “If the perfect body came in a bottle everyone would have one.”  To get bikini ready, start by choosing a healthy lifestyle that includes good food choices, exercise and a good night sleep.

Do you have any other tips you’d like to share on how to get bikini ready, just leave them in the comment box.

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