Dear Danta Claus 🎅🏻

All I want for Christmas is,

a community of jump rope athletes,

accountability in my presuite of a healthy lifestyle,

maybe to shred a few pounds,

but most of all I want to sweat, burn, and go ALL IN, start the new year already in December and just have fun..

Welcome Francesco!

You can do all the programs, in essence they will help you to loose weight. Not knowing how seasoned you are at jumping rope you might give the beginner challenge a try.

But I expect that you have been jumping a bit, since you been following JDR 🤷🏻‍♂️ so perhaps something like the Shredded Ninja (more focus on jumps rope) or the JRD MAX which is the newest program.

Also you could do some og the old monthly programs 🙂 there are a lot to choose from but best to just pick something a start doing the thing.

Keeping it simple, eat in a deficit, jump rope, and do body weight exercises and time will be your friend 🙏🏻

Luke Haymond there are a lot of modifications that might work for you 🤷🏻‍♂️

Push-ups against a wall or a slight incline, takes a lot of pressure off.

Table-pull-ups can stand in stead of regular pull-ups.

Cant remember if there is a register of alterative exercises in the app, else let me know sure we can find a suitable substitution for most of the moves used in the exercises 🙏🏻

Shelly Bynum thanks 🙏🏻 just trying to add value and help where I can..

Hey Luke Haymond you’ve alteret taken a few important steps.

1. Acknowledgment that you needed to change something,

2. Found a way to do so,

3. Excecuted on the plan, and

4. Reaching out early to get tips on how to do it even better

For my point of view you are one step short of lasting change; building the habit of jumping and eating that suits your goals

So you can take a minute to acknowledge what you have already done, and use that energy to help create and build on your new habits.

For the workout 3 min straight is a lot to start out with (seems you also found this out) your 30/30 seems fine but maybe switch it up with other body weight exercises like push-ups, pull-ups, and lunges. Also there or the beginner workouts in the app that are build upon that structure (well most programs in here are build in that way).

Just keep doing the thing and you will be fine 🙏🏻

Well we should only worry about what we can control. Are you able to control if you exercise or not, eat right or not?!

Yes! So you are correct in worrying, but luckily you also have the power to do something about it.

Not knowing where you were a month ago, I would say just go back to the habits you had then (when you didn’t worry). Your studies are important, but exercising and eating right, will make it easier for you to study. 🙏🏻

Shelly Bynum only way to know for sure is trying it out… we all have different body’s and they react differently..

FYI try to set up a concistant diet having an optional snack or two, and only eat those snack if you need them to curb hunger. Some days are different and we don’t need the exact same on every day 👍🏻

Shelly Bynum no you just have to reduce fats or carbohydrates (remember 1g of fat = 9 calories and 1g or protein and carbohydrate = 4 calories), if you are not intermittent fasting it can be hard to do without bigger changes to ones diet.

Remember as a woman you have a week a month where you should not fast, and ideally you should try to eat a maintainance calories ( all to keep hormone in balance) 🙂

Shelly Bynum I just have to say no matter how many (or few) calories you eat, if you are not loosing weight you are eating too much to be in a deficit. 🤷🏻‍♂️

Shelly Bynum I would suggest you aim for 1g of protein per lbs of body weight.