How To Use The Gravity Rope

How To Use The Gravity Rope

Learn how to use the Gravity Rope correctly and maximize you cardio and strength training with Ajarn (Master) Phil Nurse.

Jon “Bones” Jones Jumps Rope at the MMA World Expo

Jon “Bones” Jones Jumps Rope at the MMA World Expo

The MMA World Expo on Saturday, December 12th, was a great event!  Jon “Bones” Jones and Anderson Silva – two UFC legends – both made an appearance.  Jon stopped by the Gravity Rope booth to visit his coach, Master Phil Nurse.  Phil showed Jon the rope, and it wasn’t long before the two men got competitive and had a friendly jump-off.   There’s no official winner, but you can judge for yourself.

It was great to see Jon, and we are super excited about his return to the Octagon next year.

Thanks to everyone who stopped by our booth to try out the Gravity Rope.  There was a lot of jump roping going on, and everyone who tried the Gravity Rope seemed to love it, even the kids!

A lot of people were asking when they will be able to buy their Gravity Rope.  Don’t worry, it’s coming early next year.  If you haven’t already, please sign-up to our mailing list and we’ll keep you updated about the release date.

In the meantime, check out our photos below:


Cultivating a Winning Spirit – Setting Goals

Cultivating a Winning Spirit – Setting Goals

Setting Goals in 3 Simple Steps

By Master Phil Nurse – In part 1 of “Cultivating a Winning Spirit”, I discussed the importance of connecting with your purpose. And I urged you to ask yourself “Why are you committing to a healthier lifestyle” – if you missed part 1, make sure to click here to give it a read.

The next step in cultivating a winning spirit is knowing how to set your goals. Don’t be afraid to aim high, but make sure to set goals that’ll help keep you motivated!

If a new client walks into my gym and tells me, “I’ve never worked out before, but I want to drop 25 pounds in the next 3 months,” I’d urge him or her to break that goal down into more manageable mini-goals. For example, I might urge him or her to aim to lose 4 pounds in the next two weeks.

If you do some quick math, you’ll see that losing 4 pounds every two weeks adds up to 25 pounds in 3 months.  But for most people, tackling 4 pounds at a time is easier mentally than tackling 25 pounds all at once.  And for the average person losing those first 4 pounds will feel like a bigger accomplishment (and therefore be more motivating) if that’s the goal rather than if the goal is to lose 25 pounds.

By breaking goals down you also have more flexibility to refine your overall goals. For example, my hypothetical client might realize that he or she is way more interested in losing 3 inches around the waist than in losing 25 pounds (after all muscle weighs more than fat). By setting mini-goals, you’ll give yourself the flexibility to modify your goal(s).

Here are some simple steps you can follow to make sure your setting goals that’ll keep you motivated.

Step 1– Determine your overall fitness goal. It’s okay to aim high, after all that’s the only way to achieve great things!

Step 2– Now break your fitness goal into achievable mini-goals. It’s important to be realistic. Don’t aim to lose 10 pounds in a week. You’re just setting yourself up for failure. Set a mini-goal you can achieve.

Step 3– Then create a systematic plan for achieving each of your mini-goals. Again, it’s important to be realistic. If you have specific quirks, find workarounds.  Gravity Rope’s own Alfredo Perez de Alejo is a good example.  Alfredo found a way to integrate doughnuts into his fitness plan, and still lose over 20 pounds.  If you haven’t yet, make sure to check out his article “What to Eat to Lose Weight.”

There you have it.  Now start setting those goals!  Even better, share your goals with us in the comments section below or at info@gravityrope.com.

In part three of this article, I’ll show you other ways to train your mind to make sure you reach your goals.  Keep jumping!


 

No gym? No problem. Jump Rope!

No gym? No problem. Jump Rope!

Workout without a Gym

– We’ve all been there. On the road, away from home, visiting friends, or maybe the gym is just closed. We want (even need) to workout, but there’s no gym availableWhat to do?

If you remembered to bring your jump rope, then problem solved. Jump ropes are light, small, and easy to carry with you. And just 6 minutes of jumping rope at high-intensity gives you the same cardio benefits as 30 minutes of jogging. Plus, you can do it anywhere (just about), even in your hotel room.

But maybe – arrgh – you forgot your jump rope too! Well, there’s still plenty of other exercises you can do for a quick workout. Here’s a few:

Climb stairs (real ones). Find a stairwell. Climb it. Go down. Climb it again. Repeat until you feel the burn.

Push-ups. The old-fashioned army kind. Or, if you prefer, fancy yoga push-ups. They will make you sweat and give you that upper body burn. Plus, keeping your body horizontal works the core.

Plank. If push-ups are too hard (or not your thing), then just hold the plank position for a minute straight. This will give you many of the same benefits as push-ups for the core and shoulders.

Sit-ups. We all did them in high school gym class, and they still work. Mix and match with leg lifts, crunches, or your favorite variation until you can’t do any more.

Get going. If all else fails, just go for a run or (oops, forgot your sneakers) a walk.

And, of course, you can do more than one of these until you get that good “I just worked-out” feeling.

No gym. No excuse. You can workout anywhere, without a gym!


 

Cultivating a Winning Spirit

Cultivating a Winning Spirit

Connect with Your Purpose

By Master Phil Nurse – People often ask me “What do you do to turn your students into winning athletes?”  My answer is simple.  I focus on helping them cultivate a winning spirit.

To be a winner, you have to BELIEVE you will win.  So before I take any student into the ring or octagon, I ask myself –

1. Do I believe in them? This forces me to really look at the individual and their abilities.  Are they willing to put in the work?  Can I count on them to do their part when no one is looking?
2. Do they believe in me? Are they trusting my knowledge and experience as a fighter, teacher, & coach? Are they actually putting the techniques into practice?
3. Do they believe in themselves?  This is usually the hardest part.  Negative thoughts can do a number on you if you allow them to dominate your internal dialog. Trusting yourself is essential to meeting your goals.

Without each of these “Three Beliefs“, it’s impossible to achieve the results my athletes want.

And the same goes for my fitness clients.  Before I can help them achieve their fitness goals, I need to make sure each of these “Three Beliefs” is in place – including their belief in themselves!

People often forget this mental aspect of getting fit.  As a coach and trainer, it’s my job to remind them!  One way you can stay mentally focused (and fight off those negative thoughts) is to ask yourself “What is my purpose?”

Why are you committing to a healthier lifestyle? Is it to look better?  Is it to live longer?  Whatever it is, you need to connect to your purpose and make it your mantra, so when you need to call on it for motivation it’s there ready to push you past whatever gets in the way of reaching your fitness goals.

Having a purpose gives you the power to win. It’s like a torch in the dark. Trust it, and it will guide you past doubt, fear, and pain, and you will emerge on the other side stronger than when you started your journey.

I have no doubt that the Gravity Rope will transform your body.  But I also hope it’ll transform your mind, so you can insure that new body will be with you for the life.   In part two of this article, I’ll show you other ways to start training your mind to make sure you reach your goals.  Keep jumping!


How Do I Get A Gravity Rope?

We’ve been inundated with questions about how to get a Gravity Rope.  Well, the bad news is the Gravity Rope and Gravity Rope fitness program are not for sale yet.  But, don’t despair, you’ll be able to pre-order your own Gravity Rope and fitness program soon.

We plan to launch a Kickstarter campaign at the end of the year.  You’ll be able to pre-order your own Gravity Rope (along with the fitness program and other goodies) through our Kickstarter campaign.  If you haven’t already, please enter your email to stay updated on our progress!


Waitbefore you go! We’d really appreciate it if you helped spread the word by clicking one of the icons below and sharing this article.

As a thank you for helping us out, we’ll be giving away all sorts of prizes (think free gear and classes) to our email subscribers as we hit milestones towards our goal of getting 100,000 people signed up.  Subscribe todayso you don’t miss out!


 

What to Eat to Lose Weight – Part 2

What to Eat to Lose Weight – Part 2

How I Ate Donuts and Still Lost Weight

By Alfredo A. Perez de Alejo – I’ve lost 22 pounds over the past 18 weeks, and gone from 27% body fat to just under 19% body fat.  I lost two of those pounds in just the last two weeks!  You probably already figured that out if you read part 1 of this article, “What to Eat to Lose Weight,” if you didn’t you can give it a read here.

How did I do it?  Eating about 2 to 3 Dunkin Donuts’ doughnuts a week.  Wait, it’s not that easy.  You’re not going to lose weight just by adding doughnuts to your diet.

But you can put together a good nutrition plan that’ll help you lose weight (and more importantly fat), and that’ll also allow you to eat the occasional doughnut (or whatever your go-to junk food maybe).  Now let’s talk about how to do it!

The first step in learning what to eat to lose weight is to figure out how many calories you should be eating each day. If you missed it, click here to see the formula I used (and you can use) to calculate daily calories.

Now that you know your daily calorie requirements, the next step in learning what to eat to lose weight is to figure out your macronutrient or macro requirements. Macros (at least the macros that are essential to humans) fall into three categories: (1) proteins; (2) carbohydrates (or carbs); and (3) fats.

So let’s talk about protein. Proteins are nitrogen (or more specifically amine) containing compounds that consist of chains of amino acids. We’ll talk about amino acids in a later article, including the 9 essential amino acids. For now, what’s important is that 1 gram of protein equals 4 calories.

Carbohydrates or carbs are compounds that consist of saccharides or sugars. Like protein, 1 gram of carbohydrates equals 4 calories.

And I’m pretty sure most of you are already familiar with fats.  But, just in case, fats (or triglycerides) are energy-rich compounds made up of glycerol and fatty acids. 1 gram of fat equals 9 calories.  Keep those calorie numbers in mind, we’re going to need them.  

Here’s the formula I used to calculate how many grams of protein, fat, and carbohydrates to eat each day.

First, calculate how much protein to eat each day by multiplying your goal weight (in pounds) by one of the following to:

Multiply by 0.65 if (1) you work out less than 1 hour per week, or (2) prefer not to eat high-protein foods (Goal Weight x 0.65 = Daily Protein in grams)

Multiply by 0.75 if (1) you work out 2 to 3 hours per week, or (2) prefer not to eat high-protein foods (Goal Weight x 0.75 = Daily Protein in grams)

Multiply by 1 if (1) you work out more than 3 hours per week, or (2) do not mind eating high-protein foods (Goal Weight x 1 = Daily Protein in grams)

Now, you’ll notice that you have a bit of leeway in determining your protein intake. That’s because there’s no single, fit-all answer to the question “How much protein should I eat each day?” It’s going to depend on your activity level, lifestyle, health, and what you can commit to eating.

The numbers above are based, at least in part, on a study published in the Journal of the American College of Nutrition.  That study suggested that active individuals (including those that exercise) need between 0.7 and 0.8 grams of protein per pound of bodyweight (that’s where the 0.75 above comes from).

Other studies, including a 2004 study published in the Journal of Sports Science, push for even higher amounts (above 1 gram per pound of bodyweight).  Again, you’ll need to see what works for you!

 

Secondcalculate how much fat to eat each day by multiplying your goal weight (in pounds) by one of the following:

Multiply by 0.3 to 0.4 if (1) you prefer to stay away from fatty foods; (2) workout a lot (think 5 or more hours a week); or (3) you tend to prefer high-carb foods, like pretzels, bread, and pasta (Goal Weight x 0.3-0.4 = Daily Fat in grams)

Multiply by 0.5 to 0.6 if you prefer fatty foods like cheese, peanut butter, and nuts (Goal Weight x 0.5-0.6 = Daily Fat in grams)

Again, whether you eat 0.3 grams per pound of bodyweight, 0.6 grams per pound of bodyweight, or something in between is going to depend on you.

Third, calculate your carbs by:

Multiplying your daily protein in grams by 4 (the number of calories in 1 gram of protein) to calculate your calories from protein (Daily Protein in grams x 4 = Calories from Protein).

Then multiplying your daily fat in grams by 9 (the number of calories in 1 gram of fat) to calculate your calories from fat (Daily Fat in grams x 9 = Calories from Fat).

Then subtract your Calories from Protein and Calories from Fat from your Total Daily Calories to get your calories from carbs (Total Daily Calories – Calories from Protein + Calories from Fat = Calories from Carbs).

Lastlydivide Calories from Carbs by 4 (the number of calories in 1 gram of carbs) to get your total daily carbs in grams (Calories from Carbs/4 = Total Daily Carbs in grams).

Again, keep in mind this isn’t an exact science. If you’re feeling low on energy, you probably need to eat more carbs. Or if you feel you’re losing muscle mass, you may want to increase your protein intake. Listen to your body, and play around with this formula to find what works for you!

Now that you know how many grams of proteins, carbs, and fats you should be eating, you’ll need to figure out  what types to eat.  Spoiler alert, it turns out that all macronutrients are not created equally!  In part 3 of “What to Eat to Lose Weight,” I’ll cover how to make sure you’re getting the right types of protein, carbs, and fats.  In the meantime, let me know if you found this useful, and make sure to share this article. Keep Jumping!


How Do I Get A Gravity Rope?

We’ve been inundated with questions about how to get a Gravity Rope.  Well, the bad news is the Gravity Rope and Gravity Rope fitness program are not for sale yet.  But, don’t despair, you’ll be able to pre-order your own Gravity Rope and fitness program soon.

We plan to launch a Kickstarter campaign at the end of the year.  You’ll be able to pre-order your own Gravity Rope (along with the fitness program and other goodies) through our Kickstarter campaign.  If you haven’t already, please enter your email to stay updated on our progress!


Waitbefore you go! We’d really appreciate it if you helped spread the word by clicking one of the icons below and sharing this article.

As a thank you for helping us out, we’ll be giving away all sorts of prizes (think free gear and classes) to our email subscribers as we hit milestones towards our goal of getting 100,000 people signed up.  Subscribe todayso you don’t miss out!


 

5 Steps (and a Challenge) for Achieving Your Fitness Goals

5 Steps (and a Challenge) for Achieving Your Fitness Goals

Small Steps can Lead to Big Change

By Master Phil Nurse – “If you keep doing what you’ve always done, you’ll always get what you’ve always gotten.”   

I first came across this quote several years back in a now out-of-print book called Success One Day at a Time by John C. Maxwell.  And years later, it still rings true to me.

This is exactly how you should approach your fitness goals!  Stop doing what you’ve always done, if you want to get somewhere different – whether that means losing weight, getting into better shape, or becoming a champion in the ring.  But that doesn’t mean you have to start out by making big changes.  You can’t lose 20 lbs in a day.  And champions aren’t made overnight.  But a lot of small steps can take you far.

I’ve coached and trained thousands of people over the past 25 years, including UFC, WEC, and WBC champions.  And all of my most successful athletes and students have the habit of dreaming big, but planning small.  By “planning small” I mean that they set clear, specific goals and commit to making small improvements each day.  Before you know it, those small improvement lead to big (and positive) changes.

Remember that we are the only ones that have the power to change ourselves. We should not blame others for why we are the way we are.  Instead, take a close look in the mirror to see how we can improve and change our course for the better.


 The Challenge

For the next 30 days, I challenge you to make one positive change to your life everyday, and see what you get out of it! Whether it’s trading in an apple for Twinkies, walking to work instead of driving, or setting aside 20 minutes each day to exercise, make small changes to your daily routine, and before you know it you’ll achieve your fitness goals.

Also, please comment on this post or write to us (at info@gravityrope.com) to let me know what goal you set and how you are progressing!  I really do want to know.


 The 5 Steps

To help you on your journey, here are 5 steps you can follow:

Step 1: Set Your Fitness Goals.  Whether it’s to build muscle, lose weight (or fat), get toned, improve your athletic performance, or simply get healthier, the first step to success is figuring out your fitness goals.

Step 2: Write Down Your Fitness Goals.   Once you know your fitness goals, write them down!  This may seem silly to some of you.  But evidence shows that writing down your goals increases your likelihood of success.  So get your pen and paper, and start writing.

Be specific, and try to give yourself a deadline or deadlines for meeting your fitness goals.  For example, if you want to get leaner, you can frame your goal as “to lose 20 pounds of fat in the next 20 weeks.”

It’s okay to set big goals – after all to accomplish great things you need to dream big.  But remember to be realistic.  Don’t commit to loss 20 pounds of fat in a week.

Step 3: Make a PlanNow that you’ve written down your fitness goals, write down a specific plan for achieving them.  Here’s where you can start listing those small daily changes you’re going to make.  Are you going to eat better or train more?  Here’s an example of how your plan might look:

Workout 2 to 3 hours a week;

Walk 45 minutes every other day; and

Eat 300 fewer calories each day (make sure to checkout our previous blog article on “What to Eat to Lose Weight” for tips on how to calculate your daily calories).

Also, be realistic.  If you have never worked out more than 15 minutes, don’t plan to workout 2 hours each day.  You’re likely setting yourself up to fail.  Instead, set a more realistic goal, like 20 to 30 minutes a day.  Once you’ve reached this goal, you can set another, higher one, until eventually maybe you can workout for 2 hours a day.

I can’t tell you how often people walk into my gym, the Wat, and say “I want to be a fighter,” but don’t realize the countless “little” steps that go into fighting, such as the hours of running, jumping rope, shadow boxing, pad work, and sparring that go into fighting.

Take baby steps towards your fitness goals, and over time you’ll develop the habits to you need to succeed in achieving your fitness goals- no matter how big your goals are.

 

Step 4: Up your Mental Game. In my experience, the toughest opponent to beat is usually yourself.  If you let it, the doubt that lives inside your mind will keep you from reaching your fitness goals.  Don’t let doubt beat you!

I often see my students – especially my newer students – want to stop short of their max.   Usually, I’m there to help them push past the internal limits they set for themselves, whether it’s getting one more push-up or sparring one more round.   But pushing through your internal limits is something you can do for yourself by visualizing your fitness goal and putting your negative thoughts aside – even if it’s just for the few seconds you need to get one more push-up!

If you’re short on time, choose an activity that works your body and your mind simultaneously, like jumping rope. According to the Jump Rope Institute, jumping helps to develop the left and right hemispheres of the brain, to further improve spatial awareness and reading skills, and increases memory and mental alertness. It’s not a coincidence that so many high-level athletes depend on jumping rope.

I will be talking more about how to up your mental game in future posts, so stay-tuned!

Step 5: Enjoy the Journey! Living in the moment and enjoying yourself are so important. Your workout (and for that matter your life) shouldn’t be boring.

Embracing the process is key in creating a healthy, fit lifestyle. Whether you use music to help you get into the zone or speak affirmations to push you through your routine, finding ways to boost your workout is so important. For many, jumping rope can awaken the senses and become highly meditative. Just remember to relish in the journey because you’re worth it!  Keep jumping. 


How Do I Get A Gravity Rope?

We’ve been inundated with questions about how to get a Gravity Rope.  Well, the bad news is the Gravity Rope and Gravity Rope fitness program are not for sale yet.  But, don’t despair, you’ll be able to pre-order your own Gravity Rope and fitness program soon.

We plan to launch a Kickstarter campaign at the end of the year.  You’ll be able to pre-order your own Gravity Rope (along with the fitness program and other goodies) through our Kickstarter campaign.  If you haven’t already, please enter your email to stay updated on our progress!


Waitbefore you go! We’d really appreciate it if you helped spread the word by clicking one of the icons below and sharing this article.

As a thank you for helping us out, we’ll be giving away all sorts of prizes (think free gear and classes) to our email subscribers as we hit milestones towards our goal of getting 100,000 people signed up.  Subscribe todayso you don’t miss out!


 

What to Eat to Lose Weight

What to Eat to Lose Weight

How I Ate Donuts and Still Lost Weight – 20 lbs. in 16 weeks

By Alfredo A. Perez de Alejo – I’ve lost 20 lbs. over the past 16 weeks.  In that time, I’ve gone from 27% body fat to 19% body fat.  If you do the math, that means I lost 21.5 lbs. of fat, while gaining 1.5 lbs. of muscle!  No, I won’t be winning any fitness competitions any time soon (give me 6 months).  But I’m down several pant sizes, and I feel and look better than I have in years.

So, what did I eat to lose all this weight?  Doughnuts.  I ate Dunkin Donuts glazed and the occasional chocolate cream doughnuts to be exact.

Wait, before you go stuff yourself silly, I’m not trying to sell you on a new doughnut diet – come on, you know better!  I’m trying to illustrate a point.  If you want to lose weight, and keep it off, you need to make changes that you can live with…forever!

In my case, I’m a doughnut addict.  No matter how hard I tried, I wasn’t going to be able to end my romance with Dunkin Donuts – not without being miserable.  And who wants to be miserable? 

So I decided to rely on some simple weight loss principles (like burn more calories than you eat) and a healthy dose of exercise, including regular use of the Gravity Rope.   And I created a plan that fits my lifestyle and quirks (which includes eating two or three Dunkin doughnuts each week).

Obviously, you can’t just eat anything you want all the time.  But if you follow some simple rules, you can make a plan for eating and exercise that you’ll actually stick with in the long run.  That’s the best way to lose weight and keep it off.  Now let’s talk about how to do it!

The first step in learning what you can eat to lose weight is to figure out how many calories you should be eating.

Let’s talk about calories.  What exactly is a calorie?  A calorie (or kilocalorie to be exact) is the amount of energy needed to raise the temperature of 1000 kg of water 1° Celsius at 1 atmosphere.  In other words, a calorie is just a measure of how much energy is in our food.  In fact, for years, scientist and other interested folks measured calories by simply burning our favorite snacks in a sealed container surrounded by water.

Here’s the formula that I used (and you can use) to lose 20 lbs.:

First, figure out your goal weight in pounds.

Second, figure out how many hours a week you workout.  Is it 0-1, 2-3, 4-6, 6-8?

Third, multiply your goal weight by one of the following to calculate how many calories to eat each day:

Multiply by 11 if you workout 0-1 hours per week (Goal Weight x 11 = Daily Calories)

Multiply by 12 if you workout 2-3 hours per week (Goal Weight x 12 = Daily Calories)

Multiply by 13 if you workout 3-4 hours per week (Goal Weight x 13 = Daily Calories)

Multiply by 14 if you workout 5-6 hours per week (Goal Weight x 14 = Daily Calories).

If you have a very active job (think mailman, garbage man, father or mother of toddlers), you’ll probably need to eat more than someone that sits at a desk all day.  So bump yourself up one.  For example, if you have an active job and you workout out 2 to 3 hours a week,  multiply your goal weight by 13 instead of 12.

Keep in mind this isn’t an exact science.  Everyone is going to be a little different. So if you’re feeling hungry or low on energy, you probably need to eat more. Remember you shouldn’t be miserable or feel like you’re starving. After all this is a lifestyle change, not a diet!

In my case, I started at 222 pounds with a goal of getting down to 185 pounds (I’m over half way there).  37 pounds just felt like too much to tackle at one time.  So I broke my weight loss goal into chunks.  I set my first goal to 210 and committed to exercising 2 to 3 hours a week.  I multiplied my mini goal, 210 pounds, by 12 to get to 2,520 calories per day.  16 weeks later, I’m at 202 and ready to tackle 185!

Before you run off to get your calculators, figuring out your calories is just the first step. Next, you’ll need to figure what kinds of foods you should be eating – I didn’t lose 20 pounds eating 2,520 calories worth of doughnuts everyday.  In particular, you’re going to need to figure out your macronutrient requirements or macros.  Macros fall into three categories that all humans require: proteins, carbohydrates, and fats.  In part two of this article, I’ll show you an easy way to figure out your macros.

In the meantime, let me know if you found this useful.  We’re also considering writing a free E-Book for our subscribers that addresses nutrition in a bit more detail.  If that’s something that interests you, shoot us an email at info@gravityrope.com, and make sure to share this article.  Keep Jumping!


How Do I Get A Gravity Rope?

We’ve been inundated with questions about how to get a Gravity Rope.  Well, the bad news is the Gravity Rope and Gravity Rope fitness program are not for sale yet.  But, don’t despair, you’ll be able to pre-order your own Gravity Rope and fitness program soon.

We plan to launch a Kickstarter campaign at the end of the year.  You’ll be able to pre-order your own Gravity Rope (along with the fitness program and other goodies) through our Kickstarter campaign.  If you haven’t already, please enter your email to stay updated on our progress!


Waitbefore you go! We’d really appreciate it if you helped spread the word by clicking one of the icons below and sharing this article.

As a thank you for helping us out, we’ll be giving away all sorts of prizes (think free gear and classes) to our email subscribers as we hit milestones towards our goal of getting 100,000 people signed up.  Subscribe todayso you don’t miss out!


 

Sit Less, And Live More – Jump Rope!

Sit Less, And Live More – Jump Rope!

Why Sitting is Bad for Us…and What to Do About It

By Alfredo A. Perez de Alejo – As a corporate attorney, I spent the better part of the last decade glued to my desk. My job required me to sit in front of a computer or around a conference table for 8 hours or more a day. Couple that to my commute and time spent vegging out to the Walking Dead (and some of my other favorite shows), and I easily spent half of the last 10 years sitting on my butt. That’s about 43,800 hours! Scary, isn’t it?

What’s scarier is that I’m not alone. According to a recent review in the Annals of Internal Medicine comparing 47 studies, the average person spends more than half of his or her waking hours sitting.  If you are a busy professional, then you likely fall into this category, as well.

Now for the scariest part – the same Annals of Internal Medicine review also noted that people who sat for prolonged periods, even those people that exercised regularly, had a higher risk of dying from all causes!

Like many of you, I always thought I could make up for my long stretches of inactivity by hitting the gym hard when I wasn’t in the office. Without going into causation versus correlation, the evidence suggests I was wrong.

While I’m no longer actively practicing law, I still spend a fair amount of time sitting in front of my computer as part of my work with Gravity Rope. Luckily, I’ve found that by making a few simple changes to my daily routine, I’m able to avoid sitting for long periods of time.

Here are a few easy tips that you chronic sitters can incorporate into your routine to help you sit less, and live more.

Get up. As obvious as it sounds, the best way to make sure you’re not sitting too long is to stand up! I try to get up every hour, even if it’s just for a few minutes. If you need a bit of a reminder, just set your phone alarm to go off every hour, or set up an Outlook or Google reminder. Now that you’re up, take the opportunity to get a drink of water, go for a short walk, or stretch – trust me your back needs it after an hour of sitting down.

Take a 7 minute exercise break. Find 7 minutes in your workday, and workout. It can be as simple as doing push-ups or squats in front of your desk.  Even better, take 7 minutes during your coffee or lunch break and jump rope.  Jumping rope has all sorts of health benefits packed into a relatively short workout.  And soon you’ll be able to try the Gravity Rope 7-minute HIIT (High Intensity Interval Training), which is designed for busy people like us.  It combines jumping rope with other exercises for a total body workout. Forgive the shameless plug, but if you like what we’re doing, sign up below to stay updated.

Even if you don’t have time to hit the gym with a trainer like Master Phil – as pictured here – you can still get a quick workout in at the office.

Find opportunities to get active. You’d be surprised how many opportunities present themselves at work (and even while vegging) to get up, and give your body a much needed break from sitting.  I try to take (and make) all my calls over speaker phone. This gives me the ability to walk – or, as my wife says, pace – while talking.   Aside from the obvious health benefits associated with moving around, I find that this also helps get the creative juices flowing.

Another good tip is to not skip the commercials when you’re watching TV (or YouTube, or Hulu). Instead, use the commercials as an opportunity to get some exercise, whether it’s picking up your Gravity Rope or just walking, it’s all good – just try not to walk to your refrigerator too much.

Change your seat or desk. Ask your company if they’ll provide you with a standing desk, or, if that’s too extreme, try a Swopper chair. The Swopper’s design lets you bounce, spin, move, and rock, which is great for your core and for just keeping active.

There you have it. These are just a few of the simple adjustments you can make to your daily routine to get you over your addiction to sitting, and put you on the road to better health. Give them a try, and let me know what you think. Keep jumping!


HOW DO I GET A GRAVITY ROPE?

We’ve been inundated with questions about how to get a Gravity Rope.  Well, the bad news is the Gravity Rope and Gravity Rope fitness program are not for sale yet.  But, don’t despair, you’ll be able to pre-order your own Gravity Rope and fitness program soon.

We plan to launch a Kickstarter campaign at the end of the year.  You’ll be able to pre-order your own Gravity Rope (along with the fitness program and other goodies) through our Kickstarter campaign.  Enter your email below to stay updated on our progress!


Waitbefore you go! We’d really appreciate it if you helped spread the word by clicking one of the icons below and sharing this article.

As a thank you for helping us out, we’ll be giving away all sorts of prizes (think free gear and classes) to our email subscribers as we hit milestones towards our goal of getting 100,000 people signed up.  Subscribe todayso you don’t miss out!


 

How to Jump Rope 101

How to Jump Rope 101

Why You Shouldn’t Skip Jumping Rope

By Master Phil Nurse – I’m almost positive that even if I lay out all of the wonderful reasons that you should add jump rope to your fitness program some of you will “skip” (pardon the pun) over it entirely and “jump” (sorry couldn’t resist throwing in another) straight into your regular training routine. Well hopefully I can inspire the rest of you to start jumping.

What I love about jumping rope is that everyone has something to work on. It’s a pretty universal activity that you don’t need a ton of space or equipment to do. It helps you to develop body awareness and improves your flexibility, which actually minimizes your chances of injury. Best of all, according to the Jump Rope Institute (founded by former Olympian Buddy Lee), 10 minutes of jumping rope is the equivalent of 30 minutes of running, 2 set of tennis singles, 18 holes of golf, or swimming 720 yards. I don’t know about where you live but here, in New York City, people subscribe to the notion of time being currency. I’m sure that we can all use a bit more of that!

Coming from a combative sports background, jumping rope has been a vital part of my training regimen for as long as I can remember. Funny enough, I actually began learning martial arts after a devastating soccer injury. My Muay Thai teacher at the time, would start all of his students jumping rope as a warm up and it did wonders in helping me to strengthen the muscles and ligaments weakened by my injury.

Jumping rope gave me a better low impact workout in a shorter amount of time than my normal running drills that I would do to condition for soccer. It proved to be a great exercise that aided me in maintaining and exceeding my level of conditioning.

Now a days, when working with clients that have limited training time, I tend to have them jump rope when they are traveling and can’t make it in for their normal training. Before turning them loose with a rope, I start with a brief explanation of how to jump using the correct form.

Proper technique, as with any exercise, is of supreme importance. As common as jumping rope is you would be surprised at how many people get it wrong. The great thing is that regularly jumping rope encourages you to improve bad technique. The worse your technique is, the harder it is to jump rope and vice versa. Having proper technique helps you to maximize your workout session.


Proper Jump Rope Technique

Step 1: Measure your rope, and make sure that the handles reach at least your hip when you stand on the center
Step 2: Make sure that your hands are facing forward and elbows stay in tight to your body
Step 3: Start with a basic level of jumping and focus on maintaining the correct hand placement
Step 4: Make sure your wrist is actively rotating the rope (This helps you to make sure that your upper body is getting a sufficient workout)

Now that you’ve gotten your technique down, you can progress to different jumping routines. So remember, when it comes to an exercise that saves you time, improves your conditioning while strengthening your muscles, jump rope is king and the Gravity Rope is your secret weapon. Keep jumping! – Master (Ajarn) Phil


How Do I Get A Gravity Rope?

We’ve been inundated with questions about how to get a Gravity Rope. Well, the bad news is the Gravity Rope and Gravity Rope fitness program are not for sale yet. But, don’t despair, you’ll be able to pre-order your own Gravity Rope and fitness program soon.

We plan to launch a Kickstarter campaign at the end of the year. You’ll be able to pre-order your own Gravity Rope (along with the fitness program and other goodies) through our Kickstarter campaign. To stay updated on our progress, sign-up to our mailing list here.

We’d also really appreciate it if you helped spread the word.

Here’s how:
1) Enter your email to stay updated on our progress;
2) Like us on social media (social icons at bottom of page); and
3) Refer your friends to the site.

As a thank you for helping us out, we’ll be giving away all sorts of prizes (think free gear and classes) to our subscribers as we hit milestones towards our goal of getting 100,000 people signed up. Subscribe today so you don’t miss out!


About the Gravity Rope

Developed by world-renowned trainer, Master (Ajarn) Phil Nurse, the Gravity Rope jump rope allows you to simultaneously train cardio and improve agility and footwork, while also toning your arms, shoulders, and legs all in one fat scorching full-body workout!

The Gravity Rope’s innovative, patent-pending design allows you to modify the Gravity Rope’s length and weight to fit your fitness level. As you get better, you can increase the weight of the rope, or decrease its length, to really test your skills.

The Gravity Rope also features an ergonomic design that provides the optimal balance between speed and weight. Unlike other weighted jump ropes that are too heavy to properly use or too light to provide an upper body workout, the Gravity Rope is balanced to provide the perfect combination of weight and speed. Also, by distributing the Gravity Rope’s weight through the rope, as opposed to the handles, we’ve insured that you’ll get a smooth jumping experience.

We’ve also designed the Gravity Rope to be portable and rugged, and to keep up with how you train. So if you’re going on vacation, or just want to train in the park, throw the Gravity Rope in your bag, and go.

Currently, we are hard at work putting the finishing touches on the Gravity Rope. And, while the Gravity Rope is not for sale yet, subscribe to our newsletter so we can keep you updated on our progress! Keep jumping.


The Gravity Rope Fitness Program

Master Phil developed the Gravity Rope fitness program to challenge everyone, regardless of their fitness level, to achieve their goals and surpass their limits, one jump at a time.

The Gravity Rope fitness program combines traditional exercises with modern training techniques, such as High Intensity Interval Training (HIIT), Tabata and plyometric training, to deliver a total-body workout. Whether you’re a beginner wanting to lose weight or just get in shape or an expert looking for that edge in your next fight or competition, Master Phil can help.

Also, if you’re pressed for time, try our 7 minute workout – the 7 minute HIIT. 7 minute HIIT uses High Intensity Interval Training principles to make sure you get a fat-blasting workout in just 7 minutes!

Master Phil is currently putting the finishing touches on the Gravity Rope Fitness Program which we’ll be filming soon!


Our Mission

It’s our mission is to help everyone be fit and healthy, one jump at a time. To us, the body is a temple that holds immeasurable value. We want to inspire everyone to honor that temple, whether that means learning how to jump rope for the first time, losing a few pounds, or performing double-unders like a pro.


About Master (Ajarn) Phil Nurse

Master Phil began formally training Muay Thai and boxing at age 17. Over the next two decades, he amassed an impressive record of 46 Wins and 6 Losses, and captured (and never lost) the British All Style Super Lightweight, Double British, and European Light Welterweight Titles.

As a teacher, Master Phil has trained dozens of UFC fighters, including UFC Champions Jon Jones, Georges St. Pierre, Frankie Edgar, and Rashad Evans. He has also developed over 20 Muay Thai Champions.

More importantly, Master Phil has trained thousands of students of all levels and backgrounds ranging from the elite athlete to the 40-something dad looking to get back in shape.

In 2015 Master Phil received one of the greatest honors of his career as Grandmaster Surachai Sirisute (Master Chai) elevated Phil to Ajarn or Master an honor bestowed on only a handful of individuals.