Weight Loss and Healthy Living

When your schedule is extremely hectic and you have little time to train, it's easy to just throw in the towel and give up. There are, however, some simple routines that can be performed without fancy equipment wherever you happen to be that take less than 15 minutes to complete. These routines are great for getting your heart pumping, burning some calories, but most importantly to maintain strength, stamina, and flexibility when your schedule doesn't permit longer, more organized workout routines.


I first learned about "the jangle" at a seminar in California. It is a short, fun routine that works all of the areas of the body. It elevates the heart rate, promotes flexibility, strengthens joints, and even addresses breathing. It's a body weight exercise so there are no special contraptions. This is a routine that can be performed anywhere, at any time. I suggest doing it first thing in the morning before eating anything, and again a few hours before bed. It takes just 10 - 20 minutes to complete.

The jangle consists of several sets of short workouts. You perform each "set" then do an exercise called the "jangle". The sets can be anywhere from 5 - 20 repetitions each. I suggest starting at 5 and gradually increasing as time and your level of fitness permit.

The first sequence will warm up your upper body. Start with your feet shoulder width apart, standing comfortable and relaxed. Spread your arms out to each side to make a "T". Now, twisting only at the waist, slowly turn from side to side. You swing so that your right arm is in front and left arm is behind with your torso facing the side. Again, your arms should remain out, and you are not bringing your arms across your body but instead twisting your entire torso at the waste. Twist as far as you are comfortable with, then return to the start.

After this sequence, keep your arms out to the side. Now, bend to the right at the waist. Your right arm goes down so that it is parallel to and touching your leg, and your left arm goes into the air. Repeat this with the other side.

Next, allow your arms to relax by your side and face forward. Simply roll your shoulders forward - down, back, up, forward, and back again. Repeat this for the desired repetitions, then reverse the direction and repeat again.

This final sequence is perhaps the most complex but will help your rotator cuff and shoulders in general. Stand facing forward. Now, twist at your torso so you are facing to the right (legs are still oriented forward). While facing the right, extend your left arm in front of you, parallel to the ground. Here is the important part: ball your hand into a fist and extent your thumb. Your thumb will point to the ground (imagine that it has a line tied to it with a weight). So, you are twisted to the right, left arm extended, thumb pointing down. Now you simply rotate your arm in a huge sweep, dropping your hand, then extending it behind and up over your head to return to the start. You trace huge circles with your extended arm. The trick is to keep the thumb pointed down. It will have the tendency to bow outward at the back and near the top of the sweep, so focus on this. You should feel some tension in your shoulder joint. Do nice, loose, easy swings at your pace, first forward, then backward. Now repeat with the other side.

Now that you've completed an upper body sequence, it's time to jangle! The jangle is a fun component and helps with circulating. To jangle, run in place with your arms hanging by your sides. Shake your arms (as if you are jangling) and as you are shaking them every which way, slowly raise your arms over your head (but don't stop shaking them as if they are ribbons flapping in a breeze!). As you are shaking your arms and running in place and raising your arms over your head, you breath in deeply. Then you repeat the process, shaking your arms and bringing them back down to your sides and exhale sharply. Repeat this sequence three times.

The next sequence focuses on your lower body and starts with the hips. Start by standing and facing forward with feet shoulder width apart. Place your hands on your hips. Now raise up on your toes (so you are standing, hands on hips, up on your toes). While staying on your toes, slowly squat down as low as your flexibility will permit. Take in a deep breath as you squat down. Pause at the bottom, then stand back up and exhale as you do. Keep your hands on your hips and stay up on your toes at all times. Repeat this for the desired number of repetitions.

Now, keep your hands on your hips but stand flat on your feet. Then, imagine you are inside a large barrel. Trace the inside of the barrel with your hips as if you are hula-hooping. Start with your hips pushed out to the left, then rotate them forward, then to the right, and back, making large circles with just your hips. Do this clockwise, then repeat counter clockwise.

After this sequence, jangle three times.

It's time to stretch your legs. Stand facing forward, arms by your sides. Now, inhale deeply and sweep your arms overhead as if you are trying to touch the ceiling. Raise up on your toes. Then, exhale and bend at your waist and try to touch your hands to the floor. Stay up on your toes and only bend at the waist. Go as far as you comfortably can, then slowly stand back up with arms by your sides and repeat. After doing this for the desired repetitions, jangle three times.

Now we are going to work your thighs. Stand flat on your feet facing forward. Extend both arms in front, parallel to the ground and with palms facing away as if you are saying, "Stop!" Keeping your arms extended, lower yourself into a squat (do not raise on your toes this time). Again, breathe in on the way down, pause, and then exhale on the way back up.

Next, spread your legs so you are standing with your feet out to either side. Bend down and touch your left hand to the outside of your left ankle. Now swing your left arm across and use your left hand to touch the outside of your right ankle. Now reach down with your right arm and touch the outside of your right ankle, then swing your right arm across and use your right hand to touch the outside of your left ankle. Return to a standing position, then repeat this sequence.

This next step is important to help clear congestion. You have to try it to feel the benefits. With your legs still spread, turn to the right as if you are going to lunge. Keep your left leg straight but bend the right knee. Wrap your arms around the right thigh and hug it to your chest (your thigh should be pressed to your torso with your knee to your chest). Pull tight and exhale sharply as if you have to cough - it's not just pushing air out but making a sort of pre-cough sound and forcing the air out through your lungs. If done correctly you may find yourself coughing. Keep squeezing as you exhale this way. Repeat this but be careful as you may find you get dizzy at first ... if that is the case, pause and rest for a bit before continuing. After doing this on both sides, jangle three more times.

The final sequence is for your head. Be careful as you may get dizzy performing these so again, just be aware of how you feel and rest if necessary. Start by standing facing forward with feet shoulder width apart and arms comfortably by your side. Now, keeping your eyes open (this is important), look straight ahead, then tilt your head down to put your chin on your chest. Repeat this 3 times. Now do the same thing (eyes still open) but tilt your head back as if you are touching the back of your head to your upper back. Now repeat again, this time touching your right ear to your right shoulder. Be sure to only move your neck (you will have the tendency to shrug your shoulder up to meet your ear). Do this 3 times, then repeat with the left ear. Now rotate your head clockwise three times and then counter-clockwise three times, trying to keep your eyes open.

Now plug your left nostril with your left hand. Imagine strength and energy and inhale deeply. As you inhale, sweep your right arm over your head and raise up on your toes as if you are touching the ceiling. Continue to inhale until your chest is full. Now, exhale sharply and throw your arms down so you are bending forward with your arms dangling. Imagine all of your weakness and fatigue going out of your body with that sharp breath. Repeat this 3 times.

Finally, plug your right nostril with your right hand. Imagine calm and balance. Inhale deeply and sweep your left arm over your head. Again, raise up on your toes and try to touch the sky. After inhaling fully, exhale sharply and let go so you bend forward and simply dangle. As you exhale, imagine all of your chaos and disorganization leaving your body. Repeat 3 times.

This is the end of the sequence. You can jangle a few more times to cool down and I usually like to meditate and gather my thoughts in silence for a few moments.

The jangle is a sequence that works all of your systems. It is fun and can be performed anywhere. It is not just exercise, but also has a very calming effect. The next time you are pressed for time with a busy schedule or unexpected travel, don't give up your fitness routine ... just remember to jangle!

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