Category Archives: Health
Mix-It-Up Monday
The leaves will soon change color, and it’s also the perfect time of year to make some changes to your fitness routine.
They say variety is the spice of life. That’s definitely true when it comes to making fitness a part of your daily routine. The trick is making sure your program doesn’t become too routine.
So on this Monday I offer another simple motivational tip to not only help you get moving, but make sure you stay in motion: be sure to mix things up! The beginning of a new season is the perfect time to look for some new activities to freshen up your workout routine.
Many health clubs change their group exercise schedule in the fall. If you’re a gym rat like me, be sure to check the latest schedule and see if there’s a new class that sparks your interest. Maybe you’ve always wanted to give Zumba a try or take out your stress on a heavy bag during a non-contact boxing class. Of course, just make sure the classes are convenient for your schedule. That way you’ll be sure to add it to your calendar for a set time each week. Before you know it, getting to that class will be as routine as brushing your teeth. If you’re more of a workout-on-your-own type, this could be the time to treat yourself to a personal training session or two and get some new exercise programs from a pro.
If you don’t like being confined by four walls and you’re wondering what to do now that your days walking along the beach are coming to an end, don’t sweat it! Mother Nature makes this a wonderful season to be outside for some great workouts. I’ve been writing about the Saturday morning CrossFit UWS class in Central Park that has added a serious punch to my exercise routine. Wherever you live, chances are there are outdoor “boot-camp”-style classes or maybe a soccer, kickball or dodgeball club that you can join. Check your local paper or just do an online search. These options offer the added benefit of being social. Join with a friend or two and turn the workout into an opportunity for a weekly or bi-weekly catch-up afterward. If you sign up solo, it’ll be hard not to make a few new friends while you’re getting your heart rate up and moving your muscles.
If you sign up for a club or make a commitment to get to a new class, why not reward yourself with a new piece of fall fitness gear. Even something as simple as having a new hoodie or pair of kicks to “show off” can motivate you to get out and get moving!
Whatever your fitness level, mixing things up is one of the best ways to kick boredom to the curb and stay on track with your goals to have fun, be fit and feel fabulous!
Laura’s New Fall Favorites
It’s hard to believe we’re on the brink of officially saying good bye to the summer of 2012. I thought it would be fun to welcome the fall with a new top 10 cardio playlist.
Not all of these songs are necessarily new, but they’re some of my most recent downloads and they keep me moving on the elliptical, pulling through my sprints on the rowing machine or pushing through a Tabata derby:
- “Give a Little More,” Maroon 5
- “New York City,” Paul van Dyk feat. Austin Leeds, Starkillers & Ashley Tomberlin
- “Gangnam Style,” PSY
- “The White Room,” Adam White, Andy Moor & Whiteroom
- “All I Ever Wanted,” The Mystery (Vocal Mix)
- “Turn Around (5,4,3,2,1),” Flo Rida
- “Unconditional Love,” Amurai feat. Melissa Loretta
- “Not Alone,” Gianluca Motta feat. Molly
- “Pound the Alarm,” Nicki Minaj
- “Too Close,” Alex Clare
I’m always looking for high-energy tunes for cardio, strength training, warming up or cooling down, so I’d love to hear what keeps your workouts fun! No matter what the season, having some good tunes to keep you moving is one of the best ways to have fun, be fit and feel fabulous!
Simply Lovin’ These Outdoor Workouts!
Saturday Morning Central Park Warriors!
On this Workout Wednesday, I gladly share what I’d call my favorite workout in recent memory.
The fact that Mother Nature provided a picture-perfect morning for this kick butt CrossFit UWS group class in Central Park didn’t hurt. Here’s what Roberto Murichi cooked up for us to tackle:
- Active stretching: included walking lunges, reverse walking lunges and bear crawls.
- Warm up: Burpees Tabata followed by 50 meter walking lunge. Just a reminder on what constitutes a Tabata, the high-intensity training protocol features eight continuous intervals of 20 seconds of maximum intensity followed by 10 seconds of rest. Check out the clip below to see what a few of those 20 seconds of work looked like. Needless to say after we finished the burpees, adding those walking lunges provided one heck of a warm up!
- Workout: I really liked this AMRAP -“as many reps/rounds as possible” – combo. Our mission was to push out as many rounds as possible in a five-minute interval of the following exercises for a total of three rounds. We had one minute of glorious rest in between each round.
Round one
- 10 pistols: Another term for single-leg squats. We used the park benches as a start/end point for the exercise. As a regression, we could switch to “regular” squats as needed.
- 10 box jumps: We used the park benches for these, too. The regression was to do a step-up and step-down.
- 10 push ups
Round two
- 100 meter sprint
- 10 walk out push-ups
Round three
- 100 single-unders (jump rope)
- 25 situps
Just to further clarify the AMRAP concept: in round one, we’d bang out the 10 pistols, 10 box jumps and 10 push ups, then start over with the pistols again and keep repeating as many rounds of the three-exercise combo until we heard the blessed buzzer on Roberto’s iPad. After the five minutes were up, we had one minute to drink some water, stretch and catch our breath before moving on to rounds two and three featuring the different exercise combinations.
The endorphins generated by this killer workout kept me energized from the moment I banged out my last sit up right right through the last out at Yankee Stadium where I happily watched my beloved Bronx Bombers beat the Devil Rays. I’m already pumped to see what Roberto has in store for us next time around!
If you’re beyond the beginner level and looking to kick things up a notch, this kind of workout won’t let you down! Click here for more information about CrossFit UWS.
Remember, regardless of your fitness level, mixing up your exercise routine with different workouts and different venues is a great way to have fun, be fit and feel fabulous!
Make Your Workout Work For You
Getting to the tools you need for a great workout shouldn’t be stressful!
The fact that the word workout includes “work” makes it an unappealing concept for many people right off the bat.
That being the case, I decided to kick off the new week with this motivational tip: it’s easier to incorporate exercise into your daily routine when you make the workout work for you. One of the easiest ways to make that happen is to make it convenient!
I’ve been meaning to write about this fitness tip since it came up during a walk along the beach in Montauk with my dear friend Michele. Now with many back-to-school deals still being offered in many gyms, it looks like I haven’t missed my window of opportunity.
Obviously in this economy, we’re all looking for the best deals we can find on pretty much everything. However, here’s the bottom line: when it comes to a health club membership, I don’t care if it’s a free a month; one dollar a day for a year; or half-price for everyone else in your family; if it’s not convenient, chances are you’re not going to get there. When taking those five extra subway stops or driving 20 extra minutes becomes a chore on the first day of your I’m-going-to-workout-three-days-this-week plan, it can become all too easy to throw those other two days right out the window.
We’re all creatures of comfort to some degree. So whether you’re planning to get your workout in first thing in the morning or at the end of your work day, it’s hard to find many people who want the extra burden of worrying about getting stuck in traffic or facing some other delay in getting to what’s supposed to be a physical and mental pick-me-up. If you’re going to stress over how much time it takes you to get your workout done thanks to extra travel, you’re bringing negative energy to an activity that’s designed to make you feel better. Exercise isn’t supposed to add to your stress levels. In fact, it’s one of the best ways to help keep them in check.
So on this Motivation Monday, remember this: exercise doesn’t have to be complicated. If you can’t find a gym near your home or office, think about adding some exercise DVDs to your movie collection to get moving in your den. If you hate the idea of being inside to exercise, look at places where you can walk or run near your home or office. Find a community center en route to work or near your kid’s school and see if they have fun group exercise classes at a time that works in your schedule. Keeping things simple is one of the best ways to stay on track with your plans to have fun, be fit and feel fabulous!
Friday Fast Fact: Don’t Drink Your Calories
Stick with good ol’ H20 to keep your health & fitness goals on track!
As I often wrap up the work week with a food-related post, I thought I’d address one of the biggest mistakes I see people make all the time. The good news is it also happens to be a mistake with an easy fix.
You already know the most basic way to lose weight is to slash calories. Studies show the average person can drop a pound a week by trimming 500 calories a day. If you’re looking for an easy way to cut back, here it is: just say no to those sugary drinks!
Here are a few things I urge you to nix right now:
- Soda: You might be saying, “Oh come on, Laura, I only have one large Coke from the deli everyday for a caffeine fix.What’s the big deal?” I’ll tell you. That’s usually a 16-oz serving, which weighs in at roughly 187 calories. Cutting it out means you’re already 1/3 of your way to eliminating those daily 500 calories for weight loss. If you look at the bigger picture, you’re saving 1,2888 calories each week; 5,610 each month and a whopping 68,255 each year!
- Frosty coffee drinks: If your idea of a “light lunch” is “I’ll just have a (insert name of favorite frothy coffee drink here),” it’s time to re-train the brain a bit. Starbuck’ Mocha “Frappuccino” packs 400 calories while a vanilla bean “Coolatta” at Dunkin’ Donuts registers at 440 calories. Considering both have zero nutritional value and will most likely leave you hungry for real sustenance after, it’s easy to see how using these drinks in place of real meals is healthy-eating sabotage.
- Sugary cocktails: I’ve written several posts on how many frosty drinks are more like indulgent desserts thanks to ingredients like syrup, sour mix, sugary fruit juice and cream. Sipping drinks mixed with club soda, diet tonic water and a splash of citrus as opposed to full-on juice can help shave off hundreds of calories.
- Sports drinks: The truth is unless you’re a power or endurance athlete who plays a sport for more than an hour, there’s no need to re-hydrate with a high-calorie option like Gatorade or Vitamin Water. On days when I can can only squeeze in 30-minutes on the elliptical followed by a plank Tabata, I’ll burn approximately 350 calories. If I guzzle a sports drink, I’ll consume roughly 125 calories. So I walk away from my abbreviated workout with only 215 calories burned. That is not the post-cardio high I was looking for!
When in doubt, put down the syrupy beverage and load up on the water. The bottom line is good ol’ h2o will always be one of your best friends when it comes to keeping you on track with your plans to have fun, be fit and feel fabulous!
Another Killer Outdoor Workout Wednesday
With CrossFit UWS Co-Owners Roberto & Ashleigh
Happy Workout Wednesday!
For this week’s installment, I gladly share another kick-butt workout courtesy of CrossFit UWS head coach Roberto Murichi.
I survived..I mean enjoyed…this workout with seven other Saturday morning warriors in Central Park. Here’s what we did:
- Active stretching: included walking lunges, reverse walking lunges, side hops and knee-up hops.
- Warm up: 200 m run followed by the maximum number of push ups we could do before having to drop to our knees. The alternative was to hold a plank as long as possible before dropping. Three rounds total.
- Workout: Roberto put together another heart-pounding combination of exercises. This time, each of us was timed upon completion of the following three rounds:
Round one
- 100 m run
- 21 burpees
- 21 squats
- 21 push ups
- 21 box jumps (using park benches)
- 21 sit ups
For rounds two and three, we again started with the 100 meter run and moved on to the exercises in the same order. The only thing that changed was the number of reps. For round two, we dropped to 18 reps for each exercise and for our final round, we were down to 15.
Honestly, after 21 burpees, I had no idea how I’d make it through the rest of the exercises in the first round, let alone get through all three.Yet, thanks to the positive coaching from Roberto, shout-outs and high fives from the rest of the group, I somehow made it to the last sit up and heard myself shouting “Time!” I finished in 17:05.
Workout completed, I found myself covered in sweat, grass and dirt, feeling completely spent and exhilarated at the same time. Then, the heavens opened and we all welcomed the soaking rain as we sprinted out of the park to get to our next Saturday morning destinations.
It’s been great adding this outdoor workout to my weekly fitness routine. Being in the park offers a break from the ordinary, and having Roberto cheering us through the reps and rounds while keeping an eye on our form offers some great motivation. If anyone lives in the city and wants to give the workout a try, click here for more information about CrossFit UWS.
If you’re beyond the beginner level and looking to kick things up a notch, this kind of workout won’t let you down! Regardless of your fitness level, mixing up your exercise routine by venturing into the great outdoors is a wonderful way to have fun, be fit and feel fabulous!
It’s-All-About-Me Monday
Self-Doubt? Knock It Out! Photo by Leslie Hassler
Welcome to another Monday and a new shot of motivation to kick off the work week!
Today, I want to address one of the worst things we can do to ourselves when we make the decision to pursue a healthy lifestyle and start exercising. Do NOT waste your energy comparing yourself to others!
Whether you’re out for a power walk, sweating it out on the elliptical, lifting weights or taking a group exercise class, you should be working out at a pace that feels good for you. The reality is there will always be someone who can walk or run faster, lift more or be more graceful at Zumba than you. Who cares?
I’m still working on getting over my own insecurities. While my love affair with fitness dates back to my childhood, I got certified in the fitness industry “late” in life. Many of my new fitness friends have been personal training or teaching group exercise classes since the days I started my journalism career. That’s about 15 years ago. Others got certified at the same time I did, but they’re 10 years younger. They recover from some of the tougher workouts more quickly than I do at the age of 38. Comparing myself to any of these peers is pointless. Instead of feeling inadequate about my capabilities, I’ve decided it’s much more productive to turn to these fitness friends for motivation and information on everything from human movement science to exercise program design.
So, stop comparing yourself to that “ripped” girl or guy on the machine next to you. Focus on yourself. Do what you can, as best as you can and remember, you’ve made exercise a part of your life to make your heart healthier, your body happier and your mind a little saner.
Sometimes, we all need a reminder on why it’s important to be our biggest cheerleader when it comes to following through on the plan to have fun, be fit and feel fabulous!
Friday’s Food for Thought: Back-to-School Edition
We all survived the post-Labor Day back-to-school, back-to-the-grind work week!
I wrap up this fitting-fitness-into-your-fall-schedule-themed week with some simple reminders about how to get your healthy eating habits back on track. Remember, diet and exercise go hand in hand. If you want your body to perform at its best, you need to give it the right fuel.
As a happy follower of the everything-in-moderation lifestyle, none of my “diet tricks” involve extremes:
- A Little Prep Goes A Long Way: Every weekend, I stock up on easy-to-chop or no-chop-needed produce like baby carrots, celery, peppers and cherry tomatoes. At some point on Sunday, I pack up five ready-to-grab containers and so I have no excuse for not having veggies with my lunch every day at work. Same goes for fruits. I chop strawberries and bring a large container to work on Monday and divvy out portions each morning with non-fat plain Greek yogurt and high fiber cereal. Add a pre-workout banana, and this all adds up to a no-brainer approach to getting multiple servings of fruits and veggies during the day!
- Take the guesswork out of staying hydrated: Save your dollars and the planet by stocking up on a few reusable water bottles. Keep one in your backpack, briefcase, purse, gym bag and/or at the office. Reports differ on how much water each individual needs, but the general rule is eight, eight-ounce glasses each day. I keep a 16-ounce water bottle in my office and I fill it at least three times while I’m at work. So, between my post-work workout and at least one glass of water with dinner, I hit my daily intake without even thinking about it.
- Don’t wait until you’re famished to eat: I have to eat every 3-4 hours or I get sluggish. I also make sure to eat a snack about an hour before my workout so you don’t burn out too quickly. My new favorite pre-workout snack is a chopped medley of one banana and three or four pineapple strips. I enjoy the mix with a side of string cheese and big glass of water.
- Keep healthy snacks handy: There are few places I’ll go without a Fiber One bar or some raw almonds. If you find yourself sans snack, chew on a piece of gum or have a glass of water to take the edge off before scarfing down something less healthy.
- Be realistic: When a craving gnaws at you, it’s not always a bad thing to give into it. Ignoring a guilty pleasure for too long can end up being worse. It’s amazing how the desire for one cupcake on Monday can turn into inhaling a colossal sized one meant for four people to share by Friday.
I leave you with this final thought: there will be “off” days. Even as a lifelong fitness enthusiast, there are times I simply don’t want to workout and all I want to do is drink red wine and eat chocolate. It happens. Don’t let one bad day throw you off course. Just wipe off the crumbs, prep your gym bag and remember tomorrow is your next chance to have fun, be fit and feel fabulous!
Workout Wednesday: Back in Action!
Don’t forget to pencil in some time for fitness!
This is always a strange time of year for me.
Even though I’m not a mom, the back-to-school, no-more-beach-weekend mode always arrives with a shock to the system. Here in New York City, all the people who spent a good part of the season in their summer homes are back. Students crowd into the subways along with the rest of the commuters. The incessant buzz of the city that never sleeps kicks up a notch back to its norm.
Wherever you live, we’re all faced with leaving the lazy-days-of-summer schedule behind. No more summer Fridays away from the office. The kids may have new school schedules and new after-school activities. There may be life changes that involve new responsibilities, too. If you’re trying to fit “working out” into your fall schedule, here are a few tips to make things a little less overwhelming:
- Be realistic: Saying you’re going to exercise two hours a day, seven days a week is sabotage. The first day you miss, you’ll be discouraged, and could wind up saying, “Well, I just blew the whole week, so why bother going back?” A better approach is to aim for two or three days each week for the first month. Trust me, as you start experiencing the benefits from exercising, you’ll want to spend more time working out.
- Adjust the Attitude: Think of exercise as a “chore,” and you’ll be done with the new routine in no time. Instead, think of exercise as “Me Time.” No matter what’s going on in my life, the time I spend working out is the one time my brain goes into neutral. Use exercise as a break from the ordinary, and before you know it, you’ll be looking forward to sweating out whatever ails you.
- Research deals: Backpacks and computers aren’t the only things you can get a good price on at this time of year. Many gyms are offering back-to-school membership rates. Just remember to make sure it’s convenient for you to get to. I don’t care if a gym is offering a free membership. It if takes you an hour from the house or office to get there, chances are you won’t go based on the distance.
- Reward yourself: No, not with cupcakes or candy. Instead, treat yourself to a new pair of sneakers, a hoodie or refresh your playlist with some new high-energy workout tunes. Really want to splurge? Set up one or two sessions with a personal trainer so you can receive a proper assessed and start on a safe program.
- Give yourself a break! If you’re starting on an exercise routine for the first time in your life or getting back into it after an unexpected hiatus, you can’t expect to see drastic changes overnight. Habits take about six weeks to take root in your psyche, so take it day by day, week by week and focus on the positive responses from your body.
Stay tuned for Friday’s post where I’ll offer some food for thought on getting your healthy eating habits back on track, too.
For now, remember even though getting back to the grind can be daunting, it’s also the perfect opportunity to sharpen your focus and welcome a whole new season filled with countless opportunities to have fun, be fit and feel fabulous!
Using Other Peoples’ Words for Some Monday Motivation
A great resource for motivation!
Happy Labor Day!
I usually kick off each week with some words of motivation to get people moving or put some life plans into action. However, since today is a holiday, I thought I’d take a bit of a break and borrow a few words of wisdom from some notable folks.
Anyone who follows me on Twitter or keeps up with me on Facebook (and if you don’t, why not start today?) knows I share all kinds of quotes from sports legends, philosophers and pop culture icons. Some have been worthy of repeat postings. So today, I though I’d compile a list of my very favorites.
I believe many of these sayings offer a boost beyond the walls of the gym or your favorite running route. They’re reminders on why we should push the body, mind and spirit in our everyday pursuit of overall physical and mental wellness.
- “I don’t know the key to success, but the key to failure is trying to please everybody.” -Bill Cosby
- “He who does not risk will never drink champagne.”-Russian proverb
- “The difference between life and the movies is that a script has to make sense, and life doesn’t.” – Joseph L. Mankiewicz
- “The indispensable first step to getting the things you want out of life is this: Decide what you want.” -Ben Stein
- “The best way to make your dreams come true is to wake up.”-Paul Valery
- “You’ll always miss 100% of the shots you don’t take.”-Wayne Gretzky
- “What lies behind us and what lies before us are tiny matters compared to what lies within us.”-Ralph Waldo Emerson
- “They say that time changes things, but you actually have to change them yourself.” -Andy Warhol
- “It does not matter how slowly you go so long as you do not stop.”-Confucius
- “Lead, follow or get out of the way.”-Thomas Paine
- “Clear your mind of can’t.” -Solon
- “Practice doesn’t make perfect. Perfect practice makes perfect.”-Vince Lombardi
- “The man who has no imagination has no wings.”-Muhammad Ali
- “All things are difficult before they are easy.”-Thomas Fuller
- “Good judgment comes from experience, and experience usually comes from bad judgment.”-Anonymous
- “Sometimes you have to play for a long time to be able to play like yourself.”-Miles Davis, Jr.
- “If you’re not making mistakes, you’re not trying hard enough.”-Vince Lombardi
- “Experience is not what happens to you, it is what you do with what happens to you.”-Aldous Huxley
- “You ain’t gonna learn what you don’t wanna know.”-Jerry Garcia
For number 20, I leave you with my favorite quote at this time in my life:
“Some people believe that holding on and hanging in there are signs of great strength. However, there are times when it takes much more strength to know when to let go – and then do it.” -Ann Landers
It’s amazing how the words of others can sometimes be the eye opener you need for that extra push to have fun, be fit and feel fabulous!
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