Category Archives: Health
Nine Days In…
Excited to jump into 2017 with a positive attitude!
Happy New Year!
I can’t believe it’s already the ninth day of 2017. So many firsts lie ahead. For me, this marks the first Motivation Monday post of 2017. I’ve also embarked on my first business trip and tomorrow, I’ll produce my first satellite media tour of the New Year. It seems unfathomable that at this very moment last week, I was soaking up the sun in Antigua and not giving much thought to anything other than which frozen drink I planned to order next.
One slight unpleasantry occurred two days into my vacation: I hurt my knee when I fell off a paddle board and hit the board instead of the turquoise water on my way down. So all the workouts I planned in between the sun and fun (and high-calorie cocktails!) were not meant to be. However, I was able to create some interesting hop-on-one-leg dance moves for the New Year’s Eve festivities! After getting slightly miffed about the unplanned rest days, I decided to chalk it up to a sign that my body needed a break. Taking it one step further, I also realized I just needed a break from everything – even writing, something that usually brings me joy. So, I let go and accepted the fact that the world would keep spinning if I didn’t post a new blog on January 2nd. Now that I’m back dealing with the cold, snowy reality of a New York winter, I’m hoping to keep that mindset in check in the days and months ahead. Sometimes you need to pause and take a pass on the things that normally fill our forever-hectic days.
While I didn’t fret about future commitments while I was on vacation, I did have time to think. I thought about the big happenings of 2016: the high school friends taken from this world far too soon; my dad’s surgery; my parents’ move. But as I thought about those life-changing events, I also realized I managed to deal with all of them. No doubt my focus on fitness and healthy eating helped keep my body strong through the tough times, but it was also my faith and the love of friends and family that made it all a little easier. While I’m definitely hoping for a less turbulent 2017, the truth is I have no idea what will happen in the days, weeks and months ahead. As a detail-oriented planner, that’s been a tough reality to accept, but it’s also a reality I’m coming to terms with as each year passes by. Maybe it’s my age. Maybe it’s the simple fact that the people you care about will always be more important than deadlines and conference calls. Maybe it’s the knowledge that each person we encounter on this crazy ride called life struggles with his or her own demons and burdens. All of this thinking lead to my ultimate resolution: to make 2017 the year of living in the present.
As we all begin new journeys and tackle new goals, I offer a simple reminder not to sweat the small stuff that comes along. And it will come. If you’ve made a commitment to be healthier this year, remember it takes at least six weeks for any habit – good or bad – to become part of a daily routine. Click here if you’d like a refresher on some other ways to keep your resolutions on track.
I leave you with this: if you’ve skipped a workout more than once since January 1st, don’t throw in the towel. Everyone needs rest, and sometimes your body and mind need a nap or an overdue chat with a loved one more than a kick-butt workout. The same goes for your diet: if you’ve had a few extra sweets or other treats as you try to get rid of the holiday leftovers, brush off the crumbs and move on. Remember, each day we’re lucky enough to open our eyes is a new chance to start over on the never-ending journey to have fun, be fit and feel fabulous!
A Festive End to 2016: The 12 Days of Fitness
I truly can’t believe this is the last Motivation Monday before Christmas. Keeping up with tradition, this will not only be my last post of the year, but it’s also a chance for me to offer my fitness-inspired twist on a holiday classic. Today I give you…
The 12 Days of Fitness
On the first day of fitness, my workout gave to me…a super-surge of endorphins.
On the second day of fitness, my workout gave to me…two tighter thighs and a super-surge of endorphins.
On the third day of fitness, my workout gave to me…three sets of squats, two tighter thighs and a super-surge of endorphins.
On the fourth day of fitness, my workout gave to me…four minutes of tabatas, three sets of squats, two tighter thighs and a big rush of endorphins.
On the fifth day of fitness, my workout gave to me…five fitness apps! Four minutes of tabatas, three sets of squats, two tighter thighs and a big rush of endorphins.
On the sixth day of fitness, my workout gave to me…six static stretches, five fitness apps! Four minutes of tabatas, three sets of squats, two tighter thighs and a big rush of endorphins.
On the seventh day of fitness, my workout gave to me…seven stability exercises, six static stretches, five fitness apps! Four minutes of tabatas, three sets of squats, two tighter thighs and a big rush of endorphins.
On the eighth day of fitness, my workout gave to me….eight pulse and squeezes, seven stability exercises, six static stretches, five fitness apps! Four minutes of tabatas, three sets of squats, two tighter thighs and a big rush of endorphins.
On the ninth day of fitness, my workout gave to me…nine neuromuscular benefits, eight pulse and squeezes, seven stability exercises, six static stretches, five fitness apps! Four minutes of tabatas, three sets of squats, two tighter thighs and a big rush of endorphins.
On the tenth day of fitness, my workout gave to me….ten minutes rowing, nine neuromuscular benefits, eight pulse and squeezes, seven stability exercises, six static stretches, five fitness apps! Four minutes of tabatas, three sets of squats, two tighter thighs and a big rush of endorphins.
On the eleventh day of fitness, my workout gave to me…eleven eccentric muscle actions, ten minutes rowing, nine neuromuscular benefits, eight pulse and squeezes, seven stability exercises, six static stretches, five fitness apps! Four minutes of tabatas, three sets of squats, two tighter thighs and a big rush of endorphins.
On the twelfth day of fitness, my workout gave to me…twelve reps of lunges, eleven eccentric muscle actions, ten minutes rowing, nine neuromuscular benefits, eight pulse and squeezes, seven stability exercises, six static stretches, five fitness apps! Four minutes of tabatas, three sets of squats, two tighter thighs and a big rush of endorphins.
Whatever you and your family are celebrating as another year winds down, I wish you a very happy and healthy holiday ahead. I close with a heartfelt thank you for all the support throughout a tumultuous year. Here’s to the New Year ahead filled with so many new chances to have fun, be fit and feel fabulous. See you next year!
Healthy Holiday Tips for the Mind
It’s hard to believe this Motivation Monday brings us less than two weeks away from Christmas and Hanukkah. As crunch time dwindles away, the items on our to-do list only seem to grow every day. Along with the daily work grind and family responsibilities, many of us wish there were more hours in the day to get all the other holiday “stuff” done: deciding who’s been naughty and nice; decorating; extra cooking; party planning; attending holiday parties and concerts; card writing; and spending extra time with extended family. Add online shopping and searching for recipes to the everyday stimuli of emails, texts, and status updates…and it’s no wonder our hustled-and-bustled minds are in overdrive.
So while I implore you to fit that quick-hit workout into your daily routine, it’s equally important to steal another few precious moments to re-boot. Here a few tips to make it happen:
- Focus on one thing at a time: If you set aside an hour to write holiday cards or wrap gifts, make sure that’s all you do during those 60 minutes. No texts. No emails. No multiple posts on Instagram. Worried about withdrawal? Use social media to alert your network you’ll be offline and in elf mode for a bit.
- Step away from the computer: I understand the need to check email once before bedtime to make sure you didn’t miss any late-day developments on the work front. However, try to shut down at least 30 minutes before bedtime to get your brain in mellow mode. The same goes for social media. The Facebook world will continue to spin if you don’t wish it good night.
- Turn off the TV: Try to establish one night where you set the DVR and turn a show’s normal viewing time into down time with family or friends. Play cards or a board game and forget about the holiday craziness for awhile. It may turn into a night of getting the Christmas chaos under control, but it’ll be time to tackle the holiday to-do list with fewer distractions.
- Make me-time a must: If you’ve committed to finding 10 minutes (or more) in your schedule to exercise, add a measly five more minutes to stretch. Then add up to five more minutes to your post-workout shower. At this time of year, I always have a lavender-scented body wash or moisturizer in my arsenal to help me decompress in that nighttime shower. (I like Aveeno.) Also, don’t underestimate the power of caffeine-free teas or scented candles. I recently discovered Twinings Nightly Calm® tea and love it.
So as this joyous yet hectic season marches on, if you find yourself wanting to throw your hands up and scream “Bah Humbug,” rest assured you’re not alone. While I applaud any effort to make time to exercise even when you’re jingling all the way, I also want to stress the importance of standing still for a few moments, too. Never underestimate the power of your mind on the journey to have fun, be fit and feel fabulous!
Give the Gift of Health & Fitness
Since this Motivation Monday marks 20 days until Christmas and 19 until the start of Hanukkah, I thought it was the perfect time to offer some cool gift ideas for the fitness fanatics in your life. (Whether they’ve been naughty or nice is up to you to decide.)
Since yours truly is trying to keep the hustle and bustle at manageable levels, I hope you won’t mind a list that’s short and sweet:
- Bluetooth wireless ear warmers. These wrap around your head without interfering with a ponytail or hat so you can stay in touch and listen to your favorite tunes while breaking a sweat in the chilly outdoors.
- Waterproof audio “stuff.” For the swimmers and even the beach lovers in your life, here’s a great way to provide some waterproof motivation for all their underwater activities.
- A not-so-typical water bottle. Aside from being BPA-free and easy-to-grip, this 24-ounce water bottle from Thermos also has a rotating meter to help you track your hydration throughout the day.
- Protein-packed, gluten-free baking goods from Flapjacked.com There’s a wide variety of recipes for pancakes, cookies and muffins packed with 20 grams of protein and 200 calories per serving.
- For the fitness chicks in your life: I love my Femme Fitale fitness gloves. They help me avoid developing callouses from all those Physique57 barre classes or weight lifting. So many cute colors and patterns to choose from!
Great stocking stuffers:
- BFit Labs Electrolyte Sprays. I never leave home without a bottle. Each electrolyte-packed spray of Berry Blast or Very Vanilla contains 0 calories, 0 carbs and 0 food dyes.
- Moisture-wicking socks: I am a huge fan of Balega running socks. They’ve help keep my feet blister-free through my first three Avon39 Walks – that’s 108.9 miles and counting!
- Dry shampoo for quick touch-ups after a workout.
- Combination lock that lets you use words instead of numbers.
- Hot packs for hands and feet.
Remember, giving gifts that promote a healthy lifestyle is a great way to show the most important people in your life that you support their journey to have fun, be fit and feel fabulous!
Here’s to a Happy and Healthy Holiday Season!
We’re in the thick of it now. The 2016 holiday season has officially begun.
This is supposed to be the most wonderful time of the year. However, it’s easy to feel overwhelmed when we’re bombarded with end-of-year deadlines and all those extra items on our already endless to-do lists. Throw in the shorter days, colder temperatures and more than a few extra calories courtesy of all those holiday get-togethers and it can be tempting to say “Well, the rest of the year is a wash. I’ll just start my healthy habits again in January.” On this Motivation Monday, I’m here with a few simple words of encouragement: you’re better than that.
Is this the time of year for enjoying seasonal favorites like Christmas cookies, holiday-themed cocktails and a smorgasbord of decadent appetizers?Absolutely! Does that mean every day from now until January 1st needs to be a free-for-all? Absolutely not! A little planning and a few tricks can help you stay on track. Here are my top tips to get you through the season ahead:
- Do NOT skip meals! I admit I used to do this a lot in my “younger” days. If I had a party to go to after work, I’d skimp all day and save up for the big event. This never worked out well, as I always arrived super hungry and filled up on the first high-calorie items I could get my hands on. A better plan? Eat breakfast and small meals every few hours throughout the day so you keep your blood sugar levels steady and you don’t feel the need to attack the buffet.
- Get Sneaky About Exercise: Now’s the time to park the car a little farther away from the entrance to the office or mall and/or take the stairs instead of the escalator or elevator. If your schedule forces you to switch things up, taking a brief and brisk walk in the morning is better than getting no activity at all – especially if you have to skip your favorite group exercise class to make it to a social event right after a long day at work.
- Stock Up on Healthy Seasonal Favorites: ‘Tis the season to enjoy portable, sensible snacks including apples, pears and grapes. When you have time to make a meal, broccoli, butternut squash and Brussels sprouts are all in season and ready to enjoy.
Remember, while it’s okay to indulge and enjoy what’s left of 2016, a few simple steps can keep you from completely throwing in the towel on your plans to have fun, be fit and feel fabulous!
Let’s Talk Turkey, and Trimmings and….
On this Motivation Monday, I offer my annual dose of Thanksgiving-infused inspiration to get this particular week started off strong.
I look forward to this all-American holiday every year because it’s a chance to stop and give thanks for all the good things in our lives. What better way to slow down than spending some quality time with family and friends? Of course, a lot of that time ends up being stuffed with food and drink. Between snacking and sitting down for a traditional turkey-with-all-the-trimmings holiday meal, the Calorie Control Council reports the average American will consume more than 4,500 calories and 229 grams of fat on Thanksgiving Day. So, I thought I’d get these survival tips posted a few days in advance of the calorie-filled holiday ahead:
- Move it! Don’t skimp on the activity this week. Remember, ten minutes of exercise are always better than zero. The bonus is you’ll have the mental boost knowing you made an effort prior to the Turkey Day feast. On Thursday, even if you’re hosting the holiday fun and can’t leave the house, you can pop in an exercise DVD or bang out a Tabata first thing in the morning. Or sneak out for some fresh air and a brisk power walk or abbreviated run. Your gym is open? Great! Try a morning group exercise class or attack some cardio and core work. A few solid planks can make you feel strong before filling your belly with delicious eats.
- Eat breakfast! Be sure to eat something sensible on Thanksgiving morning to kick-start your metabolism. If you’re not feasting until late afternoon, make sure to follow breakfast with a small lunch or sensible snack so you don’t go overboard later. Two ideas: non-fat plain Greek yogurt with a serving of almonds mixed in or a piece of toasted Ezekiel bread topped with a sliced hard-boiled egg and salsa. These protein-rich snacks will keep you feeling full longer than a sugar-infused snack.
- Portion Control: Use a salad or other small dish for your meal. Start with salad or veggies and then add the turkey. Use the remaining space for the potatoes, stuffing and other starches. There simply won’t be as much room left as you’d have on a regular dinner plate.
- Savor the flavor: Eat slowly! If you do clean your plate, wait 10 minutes before going back for round two. This will help you decide if you’re really hungry. If you aren’t, you’ll feel good knowing you had one helping – before moving on to dessert, of course!
- Keep Track of the Libations: This is the perfect day to follow the every-other-drink-is-alcohol plan. Enjoy a glass of wine, beer or cocktail then have a glass of still or sparking water before moving on to the next cocktail.
- Make Doggie Bags! Hosting the holiday feast? Don’t be shy about giving some of the uneaten turkey and trimmings to your guests.
Let me offer my heartfelt wishes for everyone to enjoy a very Happy Thanksgiving! Each year, I’m even more thankful for so many things including my family, my friends, my health and for the support I receive from my “fitfam,” which includes all my loyal readers. One final note: If you end up breaking the calorie bank this Thanksgiving, don’t sweat it. Remember, laughter, good food and even some good wine are all ingredients in many holiday recipes for a happy heart and the soul and part of our ongoing journey to have fun, be fit and feel fabulous!
The Missing Link in Your Health & Fitness Routine
This weekend gave us two big reasons to cheer:
- Nearly 50,000 people crossed the finish line in the TCS New York City marathon. Congratulations to all you amazing athletes who participated in this incredible test of endurance!
- Most Americans enjoyed an extra hour of zzzzzzz’s thanks to the end of Daylight Saving Time.
So I thought I’d use this Motivation Monday to encourage everyone to think about an often overlooked piece of the well-being puzzle: your sleep habits.
Why do we need sleep? Research shows along with helping us stay energized, sleep helps regulate our mood and learn and retain valuable information. There are even studies linking inadequate sleep to weight gain. On a personal note, when I rack up too many consecutive nights without enough shut-eye, it’s harder to concentrate on everything from work to working out and I find myself annoyed by trivial things that usually roll off my back.
Here are some ideas for incorporating those all-important zzzz’s into your healthy routine:
- Exercise: Physical activity can help you sleep. However, if I exercise less than two hours before going to bed, the endorphins keep me up. Aim to wrap a workout three hours before bedtime.
- Alcohol: Anyone who’s read this blog for some time knows I enjoy a glass of wine to unwind at the end of the day. However, too much alcohol can have the opposite effect of calming the nerves and end up
- However, too much alcohol can have the opposite effect of calming the nerves and end up wrecking your night. Of course, having a hangover the next day after too many libations is never a good thing.
- Caffeine: I have some friends who can have a cup of coffee after dinner at 8 pm and still fall asleep at 10:30 pm. If I have caffeine after 3 pm, I’m looking at a rough night ahead. The key is to pay attention to how your body reacts. Make sure you check for “hidden” caffeine in things like herbal teas and chocolate.
- Hunger: The bottom line is you don’t want to go to bed hungry, but you don’t want to be too full either. I try not to snack at night after dinner, but if I do, I go for a single-serve bag of 94% fat-free popcorn, a skinny cow fudge pop or a few clementines or mandarins. Frozen grapes are great for taming those sweet cravings, too.
- Stress: This an area I hope to manage better this year. I recently read somewhere it’s a good idea to write down all your worries an hour before getting into bed. Whether it’s the to-do list for the next day or some project that’s been on your plate for awhile, writing things down gets the worry “out there” and you can deal with it in the morning. I find the nights I write in my journal (which I’ve been keeping since I was
- Shutting Down: If you scan the Internet, you’ll find plenty of research on how watching TV in bed and using smart phones and other portable devices can be overstimulating when your body is trying to wind down. Aim to power down at least 30 minutes before closing those tired eyes for the night.
Remember, if you’ve made the commitment to workout and watch what you eat, you also owe it to yourself to give your body time to rest and recharge. It’s all part of the winning formula to have fun, be fit and feel fabulous!
Happy Halloween!
Attention fellow chocolate lovers: This Motivation Monday is full of good news! Not only is it Halloween, a day many of us get to indulge in a few sweet treats, but it’s also the day I’m sharing some feel-no-guilt information from registered dietitian Keri Glassman. Keri was kind enough to shatter some food myths for my LauraLovesFitness readers.
Before you dive into her informative video, I did want to let everyone know my Dad continues his recovery after back surgery and is getting stronger every day. Thank you again for all the amazing support and concern!
Now, I hope you enjoy Keri’s informative video and that you have an entire week filled with endless opportunities to have fun, be fit and feel fabulous!
Highs and Lows
Looking Forward to the Good Times Ahead!
What a difference one week makes.
It’s hard to believe it was only seven days ago when I shared my excitement and exhaustion after completing my third Avon39 Walk to End Breast Cancer. On this Motivation Monday, I find myself experiencing those same polar opposites again. I’m overjoyed my father made it through severe spinal surgery five days ago, and I’m exhausted for the very same reason.
Obviously, this experience turned my normal routine upside down. Workouts were skipped; my eating-every-three-hours rule was broken; veggies and fruits were forgotten and sleeping came in small fits at best. However, one week of disruption is a small price to pay for my dad’s well-being. Hopefully by the time you’re reading this post, he’ll be on his way home from the hospital or maybe he’s already resting in his own bed. That makes today the start of getting back to normal.
Dad has four to six weeks of recovery ahead of him. That means a little extra worry for Mom and me while we try to keep him comfortable. But things will soon fall into a rhythm like they always do, even when those things are a little out of the ordinary. Workout schedules and healthy eating habits can be resumed, but having your loved ones healthy and happy can’t always be guaranteed. So, I’ll embrace the schedule changes knowing I still have my Dad going strong at 80-years-young.
I close this not-so-fitness-focused post with a huge thank you to my family, friends and everyone who offered prayers, support and concern during an overwhelming few days. With such an amazing support team behind me, I know it’s only a matter of time before I get back on track with my own plans to have fun, be fit and feel fabulous!
Avon39 2016
“Troll Sisters” Forever!
While doing the same thing over and over again can sometimes lead to boredom, I guarantee walking 39.3 miles in the fight against breast cancer is not one of them.
As I sit here on this Sunday night covered in sports cream and fighting to stay awake after completing my third Avon39 Walk to End Breast Cancer, I hope you’ll forgive this somewhat simplistic but heartfelt Motivation Monday post. I offer two lists that sum up my emotions another unforgettable weekend here in New York City.
What I’m Thankful For:
- My mom is now an eight-year survivor.
- My generous supporters who got me to the starting line.
- Joining my friend Sue for our third Avon39 Walk together.
- Adding Molly, another St. Mary’s Gael, to this year’s experience.
- The birth of two new friendships with Liz, a survivor; and Lori, Liz’s friend who flew in from Dallas.
- The fun “hairstyle” Sue created for all of us, quickly transforming us into the fierce five unofficially known as “Team Troll.”
- Seeing countless survivor t-shirts and pins along the walk.
- Meeting so many people with unstoppable strength and determination, including Mike, whose 39.3-mile journey in Manhattan marked his 100th Avon39 walk to date.
- The Avon39 crew members who kept us safe and cheered for us along 26.2 miles on Saturday and 13.1 on Sunday.
- The strangers who took some time out of their weekend to stand on a street corner and offer a high-five of support.
Gaels Forever! Liz comes out to cheer us on.
What I Hope For:
- To see even more survivors, including another high school gal pal Elizabeth, on next year’s walk.
- To see more New Yorkers out on the streets on future walk weekends showing the pink warriors some love.
- That one day in my Goddaughters’ lifetimes, we won’t have to ever walk again.
I wrap things up with a huge thank you to everyone who generously supported my third Avon39 Walk to End Breast Cancer. Because of you I threw a 5,175-dollar punch in the fight against breast cancer, making this my biggest fundraising year yet. Please know that money will be used to support organizations that help men and women, regardless of their ability to pay, receive the medical care they need. I also want to thank everyone for your encouraging emails and texts and all those who liked or shared my social media posts documenting my preparation for the journey right through the weekends’ highs. I simply couldn’t have done any of this without an amazing team behind me. If you’d like to see even more fun photos from the weekend, you’ll find them on my LauraLovesFitness Facebook page.
The Trolls with 100-Walk Mike!
If you’ve been thinking about being a part of Avon39 or other activities to wage war against a disease that remains the number one cancer killer of women, now’s the time to get out there and do it! Putting your best foot forward – literally – is probably one of the most empowering ways to have fun, be fit and feel fabulous!
lauralovesfitness 