Here’s a nice easy agility workout that will get your heart rate right up and work on sculpting your legs. If you’ve been running a lot, mix it up and do this some days to break up the monotony of jogging. All you need is some comfy running shoes and an agility ladder. If you don’t have an agility ladder, don’t worry, you’ll just have to get crafty! If you are inside get some masking tape and tape the rungs of the ladder on the ground about 1-1 1/2 feet apart. If you are on grass or any other surface where tape won’t stick you can use objects as the rungs of the ladder. An example of this could be to lay out sticks the appropriate distance apart. You may have to adjust your makeshift ladder as you go through the workout though. There are 7 different patterns, go through the ladder once with the first pattern, the single run, and sprint several yards after finishing the ladder. Then turn around and jog back to the beginning. Repeat this 5 times for each pattern. Take a 60s break and then go through the sequence 3 more times. Remember to alternate which foot you start with!
The single run is basically just a sprint with very short strides through the ladder. In the double run, place your left foot in the first rung, then your right foot in the first rung, then your left foot in the 2nd rung and then your right foot in the second rung. Again this will be like running but with even shorter strides. For the icky shuffle place your right foot in the first rung, then your left foot in the first rung. Next put your right foot just outside of the second rung and your left foot in the second rung in front of where your right foot used to be. Then move your left foot to its original position but in the third run and then your right foot in its original position in the third rung. Then place your left foot just outside the 4th rung and so on and so forth. For the hopscotch, start with both feet next to each other, jump and split your legs so both your feet land outside the ladder on the second rung. Then jump and put your legs back together so your feet our side by side in the third rung. The space jumps are essentially just two footed jumps. The side jumps are the same but side ways. For the in and out,start facing side ways with your two feet together. With your leading foot step outside of the ladder and then follow with the trailing foot. Then place your leading leg back inside the ladder in the second rung and follow with the trailing leg.
If you have any questions, don’t hesitate to ask!
After trying Green Coffee Bean, Raspberry Ketone, African Mango and Green Tea for 30 days with disappointing results, I’ve decided to move forward and try Garcinia Cambogia to figure out if any of these weight loss supplements really do work. My first step was to order a 30 day trial supply from Pure Garcinia Cambogia. The suggested use is to take one capsule twice a day with a full glass of water – easy enough. I then noticed it said on the front of the bottle there were 60 pills and on the side that there were 30 … I counted … there are 59. So this morning I weighed myself and took my first pill. Again, I will make no changes to my diet and monitor if the supplement has any effect on my body.
What is Garcinia Cambogia? Also known as Garcinia gummi-gutta, gambooge, brindleberry, brindall berry, Malabar tamarind, assam fruit, vadakkan puli and kudam puli, Garcinia Cambogia is a fruit bearing plant grown in southeast Asia, India and West and central Africa. The fruit looks like a yellow, green or reddish pumpkin and can vary in size between an orange and a grapefruit. It is commonly used in the preparation of curries. So why is it suddenly marketed for weight loss? About 6 months ago Dr. Oz described it as a “magic” weight loss aid and that really got the ball rolling.
The theory is that the hydroxycitric acid (HCA) in the fruit can cause massive weight loss. There are animal studies that show that this compound has the potential to modulate lipid metabolism. Its also believed that HCA can increase serotonin levels. Serotonin is an incredibly important neurotransmitter that has been shown, along with many other things, to play a role in satisfaction and a feeling of fullness. Additionally HCA many decrease levels of ATP Citrate Lyase, which is an enzyme that functions in converting metabolized carbohydrates to fatty cells. A study in rats even shows that taking HCA can slow glucose uptake.
Unfortunately, a study in 1998 of 135 people found that the fruit didn’t cause any more weight loss than placebo. More recent trials of 706 people found very small weight loss, but because of the insignificance of the amount of weight lost, and flaws with the trials, there is not any conclusive evidence that this stuff works. This doesn’t sound too promising so far…
What about side effects? Could taking this stuff be dangerous? Apparently, if you consume Garcinia Cambogia well above the recommended dose you may experience nausea, headaches or some laxative effects. Its important to order Garcinia Cambogia from a trusted retailer and to make sure you are getting a daily dose between 500-1500 mg of 50% HCA. I’m going to give this stuff a try, I’ll keep you updated on my progress!