Author Archives: LauraLovesFitness
Here we are on Earth Day 2020. While it’s obviously different from any other I can remember in my lifetime, it’s still a chance to be grateful for things like fresh air, the sea, the sand and beautiful flowers. This year, I’m especially thankful for access to the walking trails in Central Park which have served as both a physical “playground” and mental health escape route during these difficult days.
I realize it’s been a couple of weeks since I’ve shared a post. To be completely honest, I just haven’t felt motivated to write. Actually, it’s more that I didn’t want to write about the dark moments or sleepless nights that crept up on me on more consecutive days than I expected. Thanks to an amazing support network of family and friends, those days and nights pass and I greet each morning with new hope it’ll be a better day than the one before.
The other thing that helps, as it always has, is getting some form of exercise on as many days as possible. In addition to my power walks and continued attempts to master the art of running, I also look to online workouts for inspiration to break a sweat. Since imitation is one of the highest forms of flattery, I wanted to share this heart-pumping 10-minute workout from the amazing, EJ, one of my amazing instructors at NY Best Kickboxing. (If you want to be super aggressive, repeat the series two or three times) Here it is:
:15 Bounce on the balls of your feet
:60 2 Lunges; 2 Squats
:30 Straight punches nonstop
:30 Hooks nonstop
:30 Uppercuts nonstop
:30 Mountain Climbers
:30 Forearm plank
30 Leg raisers
20 Toe Reaches
:30 Russian twist
:30 Knee tucks
:30 Mountain climbers
In addition to some daily exercise, here’s my short list of activities that help me find some inner peace:
- Chats with my parents
- Governor Cuomo’s daily press conference
- A hot shower
- Scheduling Zoom calls with friends
Finally, let me offer this candid piece of encouragement. Obviously, I’m a believer in the power of positivity. I’m also a proponent of daily exercise, good nutrition and a healthy sleep regimen. However, if you’ve had more than one bad day in these challenging times where too much TV and comfort food took the place of cardio and zzzzzz’s, don’t sweat it. You’re most definitely not alone. Allow yourself to experience your emotions and remember each day we’re lucky enough to open our sleepy eyes even in these uncertain times is a new chance to tackle our goals to have fun, be fit and feel fabulous!
It seemed surreal to rip another page off the desk calendar this morning as we kicked off a new month. As I looked at the 30 empty squares on that page, I realized this is the first time in my life I can remember not having one social event or family get-together on the horizon. Of course, based on the latest directives from our health experts and government officials, that’s the way it will stay.
While one day bleeds into the next, I find it harder to keep track of the date and time. However, the one part of my day that sets my mind straight is my solitary power walk or jog in Central Park. I’m sharing some sunny images from today’s jaunt to hopefully offer a spot of brightness for anyone struggling with a dark moment or entirely difficult day. We’re all going to have those moments as this time of uncertainty continues, but maybe finding the one thing that brings your mind back to a “healthy” place can help you through. Some popular ideas at the moment include journaling; photography; exercise; a power nap; a video chat with family or friends and early happy hour. Maybe one of these or all of the above get you to the next day. If you have other ideas, please feel free to share!
I wrap up these brief thoughts on the first day of April with another huge thank you to the doctors, nurses and each and every health care professional, along with all the emergency responders and essential workers who continue to push on in this unprecedented battle. Let’s help them out by staying home. When we do head outside for those essentials at the grocery store or pharmacy and see one of these warriors in our midst, let us not underestimate the power of saying two little words: thank you. With some faith and compassion, we’ll get through this together and get back to our plans to have fun, be fit and feel fabulous!
To say we’ve arrived at a wacky Workout Wednesday is obviously an understatement. Thanks to the 24-hour news cycle and social media, we’re aware of each and every new COVID-19 case, death and local, national or international lock down as soon they pop up. It’s obviously good to stay informed, but never good to get to a point of paralyzing panic.
I’m not an expert on anything related to this virus, which is no doubt dangerous for the elderly or anyone with a less-than-optimal immune system. However, several people have asked me for my take on whether it’s “safe” to go to the gym right now. In my non-expert opinion, I offer the same top tips I’d offer during cold and flu season:
- If you feel sick, do everyone a favor and STAY HOME!
- Wipe down equipment with disinfecting wipes or spray before and after you use it. (Hopefully, your gym has plenty in stock. Kudos to the team at Cruch54th for doing such a stellar cleaning job!)
- If you must take a group fitness class, try and keep your distance from others in the class. (Attendance is already down at many group classes throughout Manhattan.)
- Be vigilant about washing your hands with soap and warm water when you arrive and before you leave the gym. You may not have time to shower after a workout, but there’s no excuse for not taking 20 seconds to wash your hands.
With more daylight to work with, you can always opt for a long walk or run in a park or other open space. Many body weight exercises and HIIT workouts can be done at home, including my all-time favorite Tabata workouts. For another option, click here to see my oldie-but-goodie park bench workout. (Just be sure to wash those hands ASAP when you’re done! Maybe even wear gloves while you are touching that bench, and throw them straight into the laundry when you get home.)
- Get healthy nutrition from fruits, veggies, whole grains and lean proteins.
- Drink plenty of water.
- Get plenty of zzzzzs!
Am I concerned about the Coronavirus? Absolutely, but mainly for my parents and other elderly loved ones. So let’s be sure to take care of ourselves so we can be there for our family and friends if they need us. Wash those hands, stay informed and we’ll all get through this together. Let’s hope we can soon return to our regularly scheduled programming and all those plans to have fun, be fit and feel fabulous!
And just like that, the last Workout Wednesday of February has come and gone!
It’s hard to believe we’re almost done with what many New Yorkers consider the winter that never quite arrived. (I do realize, however, those in the Midwest and other regions have suffered through Old Man Winter’s fury many times this season including this week.) For me, the best part of this upcoming change is the fact that we’re only nine days away from the start of Daylight Saving time. We may lose an hour of sleep on the overnight hours leading into March 9th, but we’ll gain so much more: mood-boosting sunlight!
As my longtime readers know, I’m one of the millions of Americans who suffers from seasonal affective disorder. My winter blues have definitely gotten worse in my 40s, which I realize is a symptom of the life challenges that have been part of this decade so far. This winter may not have been as cold or snowy as others, but the cloudy, dreary skies have still lowered my motivation levels for everything from getting my butt to the gym to sitting down to write a blog post. Now that the wait for more daylight is down to single digits on the calendar, I’m noticing a little more energy fueling my system with each passing day.
If you’ve been dragging through the season, I hope you’ll find some comfort knowing you are most definitely not alone. Sometimes you have to embrace the lethargy and let it play out. Sometimes your body needs a nap or a binge-watching Sunday afternoon more than a heart-pounding workout. And sometimes, you need the comfort of mac and cheese more than a kale and quinoa salad.
Now’s the time to let all the “sins” of the season go and start thinking of the positive things you want to accomplish when there’s more hours of daylight to fuel your motivation to get them done. What will you put on that healthy to-do list for March? Maybe you add more outdoor walks to your weekly calendar. Maybe you dedicate one night a week to shutting off the TV and spending some quality time with family or friends. Whatever it is that signals a fresh start, a little planning now can go a long way as we welcome a new month and new chances to have fun, be fit and feel fabulous!
On this last Workout Wednesday of my 45th year on the planet, I find my mind swirling with questions about one thing: Time. Where does it go? How can so much of it pass in what feels like the blink of an eye while the calendar shows a much different reality?
I know this reflection began thanks to a long overdue reunion with Tracy, Lisa, Molly, Evva, Jessica and Irene: six incredible women I met on or soon after day one at Northwestern University. The impossible reality is those friendships were born 29 years ago. While our hair styles and fashion choices have (thankfully) changed since then, our hearts and souls don’t feel that much different. We may have a few more lines on our faces after decades of smiles (and tears); a few of us may need eyeglasses (and I’m the first “proud owner” of a hearing aid), but the traits that make each of us unique yet brought us together remain.
Of course, if I stop and think about the trials we’ve experienced since our Wildcat days, the heart can suddenly feel older. In the ’90s, we struggled through the stress of exams and breakups with some of our first loves. Today, we are who we are because of greater challenges: career highs and lows; marital ups and downs; childrens’ growing pains; aging parents; and the most difficult game-changer of all: the loss of parents, grandparents, other relatives and even friends. And too much thinking about the circumstances surrounding those losses, whether a longterm illness or an unexpected tragedy, only adds more wear and tear to the often fragile heart.We can’t fight the passage of time. But with each year that passes, I am all too aware of how blessed I am to wake up to each and every new day. And that’s why I am grateful I had the opportunity to spend 48 hours with the people who sometimes knew me better than I knew myself at a time when we were all trying to find our way in the world as adults.
Last weekend marked the first time in 10 years the seven of us had been together. We said our teary goodbyes with a promise we’d never wait that long again. If there’s someone you’ve been wanting to spend time with but have always found a reason not to – just do it. None of us is guaranteed tomorrow. Embrace the present and any opportunity you’re blessed with to have fun, be fit and feel fabulous!
Well, here we are just two days shy of the second month of 2020. How’s your January winding down as far as turning those healthy goals into a reality? If you’re still trying to find your groove, hang in there. Remember, it can take up to six whole weeks for habits to take root in our daily behavior. So, don’t give up now! This is a good time to take stock what’s working and what’s not. For example, if you’re more likely to workout in the morning rather than at night, stop stressing out when you don’t get to the gym after work. Instead, embrace that early-bird energy and keep setting your alarm appropriately to make time for that morning endorphin rush.
Throughout the years, I’ve shared more than a few stories of pushing through injuries or putting them on the back burner until they couldn’t be ignored any longer. I guess I can file this post under the same category as I’m finally addressing a health issue I was diagnosed with back 16 months ago. Today marks day number six that I’m wearing a hearing aid.
Rewind to the summer of 2018, and that’s when I woke up one morning with what felt like a huge ball of cotton in my right ear. After a day of straining to hear out of the ear and several unsuccessful attempts at “popping” it like I would during a flight or an elevator ride in a tall building, I assumed I had a wax buildup and made an appointment with an ear, nose and throat specialist. To my surprise, the doctor found no wax and sent me down the hall to his audiologist for a hearing test. My next surprise was learning I had significant conductive hearing loss in my right ear. A few days later, a CT scan confirmed what the doctor already suspected to be the cause: a rare condition called otosclerosis.
WebMD offers the simplest definition of this condition that affects a little more than three million Americans:
“Otosclerosis is a condition that causes hearing loss. It happens when a small bone in your middle ear — usually the one called the stapes — gets stuck in place. Your stapes bone has to vibrate for you to hear well. When it can’t do that, sound can’t travel from your middle ear to your inner ear. That makes it hard for you to hear.”
In addition the main symptom of hearing loss, I also experience tinnitus – which alternates between roaring and ringing sounds in my right ear. (Click here to learn even more about otosclerosis.) With a definitive diagnosis, I had to figure out what to do. In full disclosure, I initially found myself a bit depressed and more than a little scared about being diagnosed with significant hearing loss at the age of 44. So, I did what many of us do when faced with unpleasant surprises: absolutely nothing.
Fast forward to December of 2019, and I’d had about enough of straining to follow conversations in crowded places (which is practically everywhere when you live in New York City!) and asking people to repeat themselves. During a very informative consultation with another ENT -where another hearing test indicated my hearing loss had deteriorated since my initial diagnosis- I learned I had two options:
- Stapedectomy: a surgical procedure where an ENT removes the non-working stapes bone and replaces it with a micro prosthesis or
- Try a hearing aid.
I decided I had nothing to lose with giving the hearing aid a shot. Now my only regret is not having tried one sooner. The very first day I wore it, I attended a Church dinner for a volunteer group I joined last year. Halfway through the evening, I nearly started crying when I realized I was having a conversation with two women sitting to my right and I could hear them despite the din of the crowd and music playing in the background. Since then, I’ve had easier conversations with friends in a crowded wine bar; watched TV at a lower volume and even heard whispers in movies without much difficulty.
I am sharing this particular story in the hopes of preventing others from suffering in silence. If you’re experiencing any of the symptoms I described, talk to your primary care physician or see an ENT. Getting a hearing aid can be a an overwhelming experience, and I realize I was fortunate on many fronts. My journalism background definitely helped on the information-gathering process, but I also had the guidance of a dear family friend who happens to be a retired ENT; advice from a childhood friend who has worn hearing aids for many years and I also found a very patient and compassionate audiologist. Now I have a 60-day trial period with my hearing aid and can make adjustments if needed. I’d like to think this will do the trick and that I won’t need surgery down the road. For now, it’s one day at a time.
If you have any other questions about my hearing loss journey, please don’t hesitate to ask. While I never expected to be wearing a hearing aid 20 days shy of my 46th birthday, I’m optimistic it will continue to have a positive impact on my quality of life. As I approach the start of a new year on this planet, I look forward to seeing and hearing more of what this crazy life has to offer. So, when life throws you a curve ball, don’t be afraid of getting the facts you need to take control of the situation and get back on track with your plans to have fun, be fit and feel fabulous!
Well, here we are already eight days into 2020. I hope the start of this New Year has been good to you so far and this Workout Wednesday and all the days ahead are full of good health, happiness and adventure!
So how are those healthy resolutions going? If you’re struggling a bit, don’t sweat it! Even the biggest fitness fanatics feel your pain. Since my kickoff to 2020 took place in sunny St. Lucia, I’m still trying to get my daily calorie intake back under control and return to my physical therapy and cardio routine. (I do hope to get the all clear from my physical therapist on my arm issues by the end of this month.)
As we all work to find our footing on the road to healthy living in the New Year, I’ll share one “trick” that’s helped me since turning the big 4-0 nearly six years ago. I now focus on setting goals and deadlines for reaching those goals instead of “stressing” over how well I’m changing my overall behavior. Sometimes making the commitment to eat green vegetables with every single meal or workout six days a week can be daunting, and the temptation to throw in the towel can sneak in if you indulge in one “naughty” meal or skip one workout. Instead of stressing over daily slip-ups, ask yourself one question:
Is there something I want to accomplish this year that requires stepping up my physical activity and making healthier choices in my diet?
As I’m sure you recall, I went to the ultimate extreme in 2019 by competing in the NPC Brooklyn Grand Prix. This year, inspired by my husband, my cousin and several friends who have caught the running “bug” at various stages in their lives (thank you, James, Annie, Rita Joan, Jeannine and Pamela!), I hope to enter my first 5K by the end of the summer. So James, who knows pretty much everything there is to know about running, has started coaching me with a treadmill workout plan for the next couple of months. (Stay tuned on that front!)
How about you? Is there a fundraising walk surrounding a cause you’re passionate about that you’ve always wanted to join? Maybe this is the summer you play for a team of touch football at the annual family get-together instead of watching from the sidelines. Or maybe while on vacation, you take one or several long walks with your spouse or that friend you haven’t seen in awhile. Whatever it is, having a specific goal surrounding an event can keep you motivated since you know there’s a finish line to cross after all the hard work.
So if you’ve been doubting your ability to stick with your plans to make this your healthiest year yet, stop right now! Think about the positive steps you’ve taken so far and forget the slip-ups. Focus on today, one minute and one hour at a time. If you get to the gym today, kudos to you. If you don’t, pack the gym bag for tomorrow and try again. Remember, it’s the small steps that add up to big strides in our lifelong journey to have fun, be fit and feel fabulous!
It seems only fitting to use this Throwback Thursday to share what’s become my annual holiday gift to my wonderful LauraLovesFitness followers. Like many of you, I find myself a bit overwhelmed this season thanks to Thanksgiving being as late as it could be, cutting back on the prep time for Christmas and Hanukkah.
Between the holiday hustle and bustle and my continued efforts at physical therapy to fix the damage I did to my arm during my bikini competition prep, I’ve decided to make this my last post of 2019. Since the hardest part of my recovery is a six-week hiatus from my favorite workout, I thought I’d offer a kickboxing addict’s version of…
The 12 Days of Fitness
On the first day of fitness, my workout gave to me…my favorite kind of therapy.
On the second day of fitness, my workout gave to me…two boxing gloves and my favorite kind of therapy.
On the third day of fitness, my workout gave to me…three sets of squats, two boxing gloves and my favorite kind of therapy.
On the fourth day of fitness, my workout gave to me…four minutes of tabatas, three sets of squats, two boxing gloves and my favorite kind of therapy.
On the fifth day of fitness, my workout gave to me…five roundhouse kicks! Four minutes of tabatas, three sets of squats, two boxing gloves and my favorite kind of therapy.
On the sixth day of fitness, my workout gave to me…six speed bag intervals, five roundhouse kicks! Four minutes of tabatas, three sets of squats, two boxing gloves and my favorite kind of therapy.
On the seventh day of fitness, my workout gave to me…seven side kicks, six speed bag intervals, five roundhouse kicks! Four minutes of tabatas, three sets of squats, two boxing gloves and my favorite kind of therapy.
On the eighth day of fitness, my workout gave to me….eight back-fist punches, seven side kicks, six speed bag intervals, five roundhouse kicks! Four minutes of tabatas, three sets of squats, two boxing gloves and my favorite kind of therapy.
On the ninth day of fitness, my workout gave to me…nine jab-cross combinations, eight back-fist punches, seven side kicks, six speed bag intervals, five roundhouse kicks! Four minutes of tabatas, three sets of squats, two boxing gloves and my favorite kind of therapy.
On the tenth day of fitness, my workout gave to me….ten burpee push-ups, nine jab-cross combinations, eight back-fist punches, seven side kicks, six speed bag intervals, five roundhouse kicks! Four minutes of tabatas, three sets of squats, two boxing gloves and my favorite kind of therapy.
On the eleventh day of fitness, my workout gave to me…eleven side planks, ten burpee push-ups, nine jab-cross combinations, eight back-fist punches, seven side kicks, six speed bag intervals, five roundhouse kicks! Four minutes of tabatas, three sets of squats, two boxing gloves and my favorite kind of therapy.
On the twelfth day of fitness, my workout gave to me…twelve reps of lunges, eleven side planks, ten burpee push-ups, nine jab-cross combinations, eight back-fist punches, seven side kicks, six speed bag intervals, five roundhouse kicks! Four minutes of tabatas, three sets of squats, two boxing gloves and my favorite kind of therapy.
Whatever you and your family are celebrating as another year winds down, I wish you a very happy and healthy season ahead. I close with a huge thank you for all the support throughout a big year filled with unprecedented events amidst the usual highs and lows. Here’s to ringing in 2020 with a bang (and a punch!) and welcoming all the new chances to have fun, be fit and feel fabulous!