Category Archives: Fitness
A Healthy Dose of Daydreaming
My Ideal Fitness Vacation: Anywhere with a Beach
This Motivation Monday may bring us just one month into the fall season, but to me it feels like the summer of 2017 happened ages ago. Add the fact those longer, darker days are coming when Daylight Saving Time ends in less than two weeks…and it’s no wonder this bona fide beach bunny’s mind has already started daydreaming about getting away from the soon-to-be cold concrete jungle of New York City.
Wherever you call home, it’s no secret each of us fights a constant battle of how to fit so many tasks into one day, let alone one week. Between working; dealing with family obligations; and trying to take care of ourselves by working out and preparing healthy meals, there never seem to be enough hours to get it all done. (Especially when you throw in the extra chore of finding some time to sleep!)
In the midst of the daily madness, I couldn’t help but smile when I stumbled across the Tommy John website while doing some daily research on the good ol’ Internet. Even though the company is focused on base layers for guys, I learned those items are all about feeling confident and comfortable no matter where you go. I decided there was no better place for my mind to go than on a brief journey into fantasy land thinking up the dream fitness vacation. Talk about the perfect opportunity to get lost in some writing and escape the daily grind. So here it goes…
I’m sure you won’t be surprised to learn the ideal destination for this relaxing yet healthy getaway would be somewhere with a beach and a view of the water pretty much everywhere on the property.
The non-stress trip would start before I even set foot on the soft, white sand thanks to the fact that there would be very little to pack. Just the casual, low-maintenance necessities: bathing suits, flip-flops, sneakers and plenty of moisture-wicking workout wear. I’d gladly leave the “high-maintenance” hair styling and heavy makeup at home, but I’d be certain to pack plenty of sunscreen and at least one bottle of BFit Labs Rapid Electrolyte spray to keep my electrolytes in check while I sweat through those sports bras and yoga capris.
Which leads me to the ideal itinerary at this dream getaway destination: The morning would start with a high-intensity workout around 8 am and continue with a recovery breakfast filled with healthy but satisfying foods ranging from fresh fruit to egg whites with plenty of veggies tossed in. After some beach and pool time and maybe a little stand-up paddle boarding or kayaking, I’d gladly hit another low-impact workout or stretch session later in the day. On at last one day, I might swap that late day workout for a massage.
I should point out one important feature about my ideal getaway: while I would NOT want this to be a “dry” destination, I’d love if it offered some lo-cal cocktails. So instead of the sugar and calorie-filled frozen mudslides, I’d opt for margaritas featuring not much more than tequila and agave and lime juice or vodka and club sodas with a slice of fresh pineapple or orange.
Finally – and I realize this is the difference between 43-year-old Laura and 23-year-old Laura- I wouldn’t mind if a “quiet rule” was enforced after let’s say, 9 pm. That would make the atmosphere ideal for some solid rest and recovery before the next sun-filled day filled with one or more workouts.
So what would be in your ideal fitness trip agenda? I’d love to know! Even if we don’t get to take those trips anytime in the immediate future, sometimes a few minutes of daydreaming can help us deal with the daily dilemma of finding ways to have fun, be fit and feel fabulous!
Thank You, Walkers!
Thank you to Michelle & all the amazing Avon39 Warriors!
On this Motivation Monday, I want to offer a heartfelt thank you to the more than 2,400 warriors who spent their weekend walking 39.3 miles around the streets of Manhattan in the Avon 39 Walk to end Breast Cancer.
As my repeat readers may remember, this marked the first time since 2014 I couldn’t participate in the New York City event. That’s because my Goddaughter Lauren gave me the honor of being her sponsor for Confirmation. However, you may also recall my good friend and four-time Avon39 walking buddy Sue and I earned our 39 in Boston back in June. In addition to knowing I’d walk the walk somewhere in the country this year, I also decided to get out on Sunday and cheer on the men and women who pounded the pavement in an effort to raise $6.4 million in the fight against a disease that still affects too many people.
Being a spectator was a truly moving experience. I saw so much strength, determination and tenacity on the faces of the walkers of all ages and races as they pushed their way to the finish line – blisters and all! Even more powerful was the chance to hug my new friend, Michelle, and the rest of her “Team Awesome” crew. Michelle is a two-time cancer survivor and she was the lone speaker at this year’s closing ceremonies. Knowing survivors like Michelle and of course, my beloved Mom, is a constant reminder that we all have a fight in us, even when life throws you a serious curve ball.
Of course I also couldn’t help but think of my dear friend Liz, who lost her brave battle with breast cancer less than a month after last year’s Walk. However, I had to smile remembering how she met me, Sue and Molly along the route armed with supportive hugs and signs of encouragement. Her fierce spirit will forever be a source of energy in my life – on future walks and on all the twists and turns I encounter on this road called life.
I close with a simple thought: Wherever you live, I encourage you to jump on any opportunity to get out and support people putting their hearts into a good cause. It is amazing the power a high-five or shout of “you rock!” can have on a weary body or mind. Whether we’re walking, running, donating some dollars or standing on the sidelines screaming a heartfelt thank you, each of us can play a powerful part in the fight against breast cancer and other diseases as part of our never-ending journey to have fun, be fit and feel fabulous!
Quick-Hit Motivation Monday
Since this Motivation Monday post arrives after a long weekend visiting with dear family friends, I hope you’ll understand why it’s a super short and sweet one.
You can thank Physique57 instructor and friend Chad Levy for this week’s inspiration. He offered these 13 words of wisdom as we executed our final stretch at the end of a fitastic workout last Wednesday. They stayed with me all week. Given the battles each of us faces in our daily lives and the state of sadness and shock that still lingers following last week’s tragic events in Las Vegas, I thought it couldn’t hurt to pass these words along to my readers:
“Remember your strengths, not your weaknesses.
Remember your compassion and not your anger.”
Never underestimate the power of a good sweat when it comes to finding the strength to attack the challenges in this crazy ride called life. And never forget you have all the power you need inside you to continue on the path to have fun, be fit and feel fabulous.
The Signature Fall Favorite That’s Good For You, Too!
‘Tis the season for pumpkins!
Now’s the time when menus everywhere are filled with everything from pumpkin spice lattes to pumpkin ravioli. If you need proof of just how popular pumpkins are, you need only to scroll through the social media feeds filled with photos of happy pumpkin pickers and sippers of pumpkin beer. I’m counting down the days till I enjoy a big slice of pumpkin pie on Thanksgiving, but it turns out there are several good reasons to enjoy pumpkin more than once a year!
On this first Motivation Monday of October, I thought I’d offer just a few of the health perks found in fall’s signature squash:
- Post-Workout Power! It’s no secret bananas are a natural source of energy, but it may surprise you to learn just pumpkins pack more of the refueling nutrient potassium. One cup of cooked pumpkin has 564 milligrams of potassium compared to a banana’s 422 milligrams. A little extra potassium helps restore the body’s balance of electrolytes after a heavy workout and keeps muscles firing away.
- Good for Your Baby Blues…and Browns, Greens and Hazels, too!: One cup of mashed pumpkin contains more than 200 percent of your recommended daily intake of Vitamin A. Also, pumpkin is chock full of carotenoids, a fancy name for the compounds that create its orange color. One of those compounds is beta carotene, which has been linked to eye protection.
- Keep Your Appetite in Check! Pumpkin is often forgotten as a great source of fiber. In fact, a one-cup serving packs three grams or protein with only 49 calories. Countless studies show a fiber-rich diet can help you stay full longer so you eat more sensibly throughout the day.
So, while it’s always a good idea to enjoy the pumpkin pie in moderation, there’s no reason not to indulge in some of the other healthy options provided by this seasonal favorite to stay on track with your plans to have fun, be fit and feel fabulous !
Let’s All “Fall” Into Fitness!
Here Comes the Fall!
Happy first Motivation Monday of the fall of 2017!
Even though it still feels very much like summer here in New York, the reality is these 80-degree days won’t last forever. So while I encourage everyone to take advantage of the sunny days while they last, I also thought it was a good time for a reminder on all the inspiration Mother Nature has in store for us during the season ahead. If your fitness routine has been getting a little boring, there’s nothing like a change of seasons to kick things back into high gear.
Here are a few ways to add some fun to your fall fitness routine:
- ‘Tis the season for kayaking, canoeing, rowing and horseback riding! If you live near the water, look for clubs that offer fall water sports. Along with enjoying some scenery, you’ll get the added benefit of squeezing some cardio and upper body strength training into your workout. Horseback riding helps build lower body strength while taking in the beauty of a brightly colored trail. If you’re a city dweller like me, consider trying a rowing class or at least adding a 500-meter sprint on the rowing machine to your gym routine. (I like to add a sprint in between my 30-minute elliptical machine and 20-minute recumbent bike sessions and usually add another sprint at the end of the entire cardio machine stretch.)
- Make those chores work for you! Did you know a 150-pound person can burn up to 135 calories by raking leaves for 30 minutes? Raking leaves can also be a fun family activity if you get the kids involved, too.
- Outdoor bootcamps, anyone? Check out opportunities to enjoy as many workouts as you can in local parks or other outdoor hot spots before the colder temps and darker days chase us indoors. Depending on the intensity of the class, these full-body workouts can burn up to nearly 500 calories an hour.
- Adjust the time you workout: I don’t know about you, but as it gets darker, it’s harder for me to get motivated in the evenings. While I’m adjusting to the lack of sunlight, I try to get my workouts over with pre-work if possible. Check if there are morning group classes that fit your fancy. Not only can the group dynamic offer a boost of motivation, but you’ll start the day with a shot of endorphins to keep the energy up at work or wherever the day takes you. Also, by working out in the morning, you can welcome the tired feeling that creeps up on you earlier than usual and spend your evenings relaxing or enjoying down time with family and friends.
So what’s your fall fitness plan? Let me know! Whatever you do, remember this: sometimes all you need is a little help from Mother Nature to help you find new reasons to have fun, be fit and feel fabulous!
Fall Fitness Essential
Here Comes the Fall!
It’s hard to believe this is the last Motivation Monday of the summer of 2017!
As we all get ready to shift gears into the new season, I thought I’d offer a short and sweet reminder of one of the essential components of my healthy living routine 365 days a year. My repeat readers have seen multiple posts about why I use Bfit Rapid Electrolyte Spray from Sportsfood to keep my body moving through a wide range of activities. Today, I offer this short video which explains how exactly how I use the sprays and why I’ll never leave home without a bottle in my bag. (Thanks to James and Jorge for helping me get this down and dirty video done!)
If you’re planning to add some new fitness gear and classes to your fall routine, I encourage you to consider adding one more component to help you power through the season. To learn more or try the spray for yourself, simply click here. Here’s to a making the most out of these last days of summer and welcoming the new season full of chances to have fun, be fit and feel fabulous!
Back to the Grind
Still Dreaming About the Beach…
Happy September! I hope you’re a little distracted reading this post thanks to some wonderful sun-kissed memories from a fun-filled summer capped off by a great Labor Day weekend.
With a new school year in session and the no-more-summer-Fridays work grind in full effect, it’s time to get back to reality. The lazy days of summer may be ending, but that doesn’t mean there aren’t plenty of ways to still incorporate some fun into the new season’s schedule, especially when it comes to your fitness routine.
For anyone who feels like they’ve fallen off the health and fitness wagon thanks to all the barbecues, margaritas and other summer favorites, don’t sweat it! I’ve always considered back-to-school season a perfect time to get back on track with your goals for the remainder of the year. I know things are hectic, but if you’re busy getting the rest of the family’s schedule in order, don’t forget to pencil in time for you, too. That means getting exercise on the daily planner.
So today, I encourage everyone to use this transition time to remember the three Fs of fitness: it should be fun; it should be functional and it can even be free!
Fitness with Friends is ALWAYS Fun!
Just last week, I was reminded how exercise can be all three (and more!) during the most amazing group exercise class I’ve ever experienced. Thanks to my gal pal, Rita Joan, I learned about a unique workout opportunity aboard the flight deck of the USS Intrepid here in New York City. For one hour, we sweat it out with hundreds of other fitness lovers of all ages, shapes and sizes. For the first 30 minutes, we pushed through everything from squats to single-leg balance reaches as part of an Ironstrength workout lead by its creator and sports medicine guru Dr. Jordan Metzl. Those functional moves were followed by some sultry ones thanks to a super fun 30-minute Zumba session with Jeimy Prisby. Oh, and the kicker to this amazing night? It was free!
This particular fitness experience is over, but it just shows how a little research can lead you to new opportunities. Not only may you finally find the perfect workout for your goals, but you may also find a new source of motivation sweating it out with endorphin junkies of all fitness levels. . For my fellow New Yorkers, click here to learn when you can get in on one of Dr. Metzl’s free Ironstrength workouts. If you’re looking to get your Zumba on, whatever city or state you live in, click here to find a class near you. This is also the perfect time to check for new group exercise classes at your gym, or look for free fitness activities at a local library or community center.
So, here’s to getting back in the game and to a brand new month filled with chances to have fun, be fit and feel fabulous!
See You in September!
Soak Up What’s Left of Summer!
Well, it’s here. This Motivation Monday marks the last day of my favorite month of the year and the beginning of LauraLovesFitness’s annual August hiatus.
Before I take some time off from blogging to focus on other writing projects, new work assignments and of course, getting to the beach as much as possible, I wanted to leave everyone with three simple reminders on how to enjoy what’s left of the season while making some healthy choices.
- Don’t forget the sunscreen! Wherever and whenever you find yourself outside, make sure you protect your skin. Click here for a recap of the sunscreen that keeps me from burning without irritating my sensitive skin.
- Think Before You Drink! First of all, make sure you always have a designated driver selected to get home from a BBQ or pool party safely. As far as how to sip and enjoy libations with less guilt, one idea is to swap out sugar-loaded juices with seltzer. For example, you can mix shot of vodka with seltzer and then add a splash of cranberry or orange juice (or better yet, add orange or lemon slices) for a little sweet kick. Click here for some of my other lo-cal cocktail tricks.
- Keep moving! Take advantage of the extra daylight while we have it and maximize your outdoor activity routine. If you want to keep it social, grab a friend or two for a hike or walk on the beach or try getting the gang together for some beach volleyball.
Whatever you have on your calendar for the month ahead, I hope the days are filled with sun, fun, good food and good times. At the end of the day, it’s the memories we make with family and friends now that will keep us smiling in September…and on our never-ending journey to have fun, be fit and feel fabulous!
NEVER Stop Mixing It Up!
All Smiles After Another Kickboxing Class
On this Motivation Monday, I’m feeling a little sad. I can’t believe there’s only one week left in my favorite month of the year. Where is the summer of 2017 rushing off to in such a hurry?
Since I’m a firm believer that this is the season to savor every minute of mood-boosting daylight, I plan to keep these last couple of posts before my annual hiatus as short and sweet as possible. Today, I offer this simple reminder: variety is the spice of life, especially when it comes to your fitness routine. If you haven’t done so yet, I encourage everyone to use the waning days of July to shake things up.
My mom gave me the nudge to mix things up by encouraging me to sign up for ILoveKickboxing classes at a studio near my parents’ house. It’s been five months since I started the kick-butt workouts in the city and I really missed them when I’d visit Mom and Dad for an extended period of time. I finally signed up for some classes last week and in addition to getting my punch-and-kick fix while out on Long Island, I also experienced the benefits of trying out different instructors and class styles. Even within the same workout program, no two fitness instructors are the same. That means you’re bound to enjoy some variety in everything from the music playlists to the exercise selection from the warm up right through the cool down.
Whether it’s trying a new instructor at your favorite group exercise class or moving your Tabata routine to the beach or the backyard, now’s the time to try something new. If you’ve got some outdoor time planned with family or friends, go ahead and toss a football, Frisbee or paddles and a rubber ball in your bag for a game or two. There’s nothing like a little friendly competition to burn a few calories before enjoying those summer cocktails and barbecue favorites.
The great news is there’s still plenty of time left in the season to mix things up to the max and continue your quest to have fun, be fit and feel fabulous!
Stay Safe & Keep Your Cool!
As we kick off a week filled with high temperatures and humidity, I thought I’d use this Motivation Monday to remind everyone how to recognize heat-related illnesses. Sometimes water, electrolytes, sunscreen and a good hat aren’t enough to prevent an emergency – especially if you’re exercising outdoors.
As someone who always sweats, these dog days of summer in New York City (and the rest of the concrete jungles across the country) can make being away from the air conditioning unbearable after just a few minutes. If you catch me coming out of the subway or leaving an ILoveKickboxing or Physique57 class, no doubt you’ll think I just stepped out of a sauna.
Here are some timely reminders if you or someone you’re start feeling out of sorts in the heat:
Heat cramps: These are painful muscle spasms, usually in the legs or abdominal region, that could be a signal that a more serious emergency is imminent.
What to do: If you experience heat cramps, stop exercising immediately. Find some shade or move indoors where it’s cool and drink water.
Heat exhaustion: This is more severe than heat cramps, and can occur when you’ve been exercising strenuously for a long period of time in extreme heat or humidity. Signs and symptoms include:
- Moist, pale, or cool skin
- Headache or dizziness
- Muscle cramps
- Heavy perspiration
- Nausea
- Weak pulse
What to do: Get out of the heat, loosen all tight clothing and cool the body with wet towels, but not to the point of shivering. Also, be sure to get some cool water into your system.
Heat stroke: This is the most severe heat emergency and usually happens when signs of heat exhaustion go unchecked. In this situation, dangerously high internal temperatures will cause your body’s vital systems to fail. Signs and symptoms include:
- Altered level of consciousness
- Rapid, shallow breathing
- Little or no perspiration
- Weakness
- Rapid pulse
What to do: Get out of the heat, loosen tight clothing and cool the body with wet towels. If you can find them, you can also put ice packs under the armpits and groin area.
Now that we’ve identified the emergencies, here are a few reminders on how to keep them from happening in the first place:
- Try to exercise outdoors before 9 am and after 6 pm.
- Stay hydrated! Basic guidelines call for you to drink 16 oz of water two hours before exercise, but you can drink an additional eight to 16 oz if you’re exercising in warmer weather. At this time of year, you’ll never find me leaving the house without two things: my refillable Avon39 water bottle and a bottle of BFit Labs electrolyte sprays. My repeat readers will know I’ve been using the zero-calorie, zero sugar, gluten-free sprays for a couple of years now and I can honestly say I have more energy and fewer muscle cramps during my workouts. They also help me feel less sluggish on the sultry summer days. If you want more information or are interested in giving them a try, just click here.
- If you have cardiovascular or circulatory problems and are taking medication, always check with your doctor before adding any outdoor activity to your routine.
I leave you with two important tips:
- Always call 911 in an emergency.
- Listen to your body. It knows when something’s wrong.
Of course, I encourage everyone to enjoy plenty of outdoor fun this summer. Just remember to use a little extra care so you can stay safe while you move ahead with your plans to have fun, be fit and feel fabulous!
lauralovesfitness 