Skip Your Way to Fitness

This Friday is National Skipping Day so why not challenge your colleagues to get moving and enjoy this time-efficient way to get in shape fast. 

It's good enough to keep boxers fighting fit so encourage everyone to grab a rope and give it a spin. Here are a couple of suggestions for skipping based workouts. 

1. Start with 20 skips and then rest for a few moments. Then complete 30 skips and rest. Continue increasing the number of skips you do with each set but keep the rests short. Once you get to 100 skips, reverse the process counting down by 10 skips per set. 

2. Combine a circuit of five or six strength training exercises such as push ups, squats, pull ups and lunges with some skipping. 50-100 skips between each exercise will keep the heart rate up and maximise the fitness and fat burning benefits of the workout. 

Promote these options in your business and you'll be helping everyone with some great ideas to work out over the weekend. 

And if you want to make things interesting, why not encourage everyone to take a selfie of their skipping workout and you can award a prize for the best one. 

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Beat The Clock Part 6

You might be short on time but you never want to short change your fitness. 

The latest time-saving tips from our regular series in Men's Running Magazine will get you fit in double-quick time.

There's advice on :

• A quick snack idea for a busy day in the office
• A time saving workout session
• Finding the right mindset to stay in shape
• What to do if you're struggling to find time to work out
• Fuelling for exercise
• Creating an energetic working environment: lead by example

Read previous editions of Beat The Clock here

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Inspiring wellness success stories 3

Next up in our series, a guy who has lost 25+kg over the last 2 years and has more energy, much to the benefit of himself and his family.  Here's how he did it:

The date of your wellbeing programme:

Nov 2010 & Jan 2011

The lifestyle changes you made during programme:

Diet: avoid too much sugar, eat little and often, drink water throughout the day and stopped drinking sugary drinks

Exercise: Vary the running

The lifestyle changes you made following programme

Kept up with the diet elements as above, and have cut down on drinking (its taken a while!).  Exercise wise – kept up with varied running techniques (c. 25k a week), do stretching, weights, skipping sessions and min 60 press-ups a day (I could not do one when I was on the programme!)

The lifestyle changes that have stuck with you to the present day

No more than one coffee a day, no sugary drinks, eat little and often, plenty of water, reduced alcohol, and started to cook.

The secrets of your success with wellbeing

The programme was a key turning point and I feel healthier. Yes I may slip up on occasions (celebrating too much, a slice of cake etc..) but its all about moderation and awareness.

What advice that you received made the greatest impact on you?

The healthy eating advice

The biggest benefits of making your lifestyle changes?

Living longer I hope! Lost a lot of weight (25+kilos), have more energy for life  

Anything that got in the way of success with wellbeing

Diary challenges but I have a flexible approach to running sessions (as long as its 3 times a week)

When wellbeing is working for you, what are the key elements that make the difference?  

Running and improving my times, being able to exercise strenuously and wanting to do it again knowing that I need to pay attention to my diet if I am serious about improving. Being active feels better for both my family and myself. 

Read the previous instalment of our Inspiring Success Stories

Contact us to find out how we can help people in your organisation achieve fantastic wellness results.  info@the-tonic.com

Image by happy via Flickr

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