Category Archives: Health
The Last Hoorah!
Here’s to a sun-and-fun-filled Labor Day weekend!
TGIF!
For lots of people, including me, it’s getaway day for the last long holiday weekend of the summer of 2012.
Like many other summer weekends, we can look forward to kicking back at the beach or pool, maybe packing a picnic for the park or heading to a backyard barbecue. Whatever’s on your agenda this weekend, be sure to make make the most of every minute and enjoy the downtime!
Wherever you’re headed, I thought I’d offer some timely reminders on how to fit some fitness into the holiday weekend and make some smart food choices.
Click on these links for:
- Some beach workout ideas
- Other exercises you can get done outdoors
- A barbecue game plan
- Alternatives to high-calorie cocktails
Here’s to a Happy Labor Day weekend filled with plenty of reasons to have fun, be fit and feel fabulous! See you in September!
Workout Wednesday: Outdoor Edition
All Smiles After a Killer Workout!
Saturday in the park…
No, this isn’t a tribute to that old Chicago classic. Instead, it’s a post sharing one of the more intense workouts I’ve had in recent memory courtesy of CrossFit UWS head coach Roberto Murichi. I cannot in good conscience recommend this workout for anyone just starting a fitness routine. However, for all you seasoned fitness enthusiasts looking to kick things up a notch, I guarantee this will do the trick!
I was one of the nine brave souls who met in Central Park at 9 am for Roberto’s workout of the day. Here’s how it broke down:
- Active stretching: included walking lunges, reverse walking lunges and bear crawls and monkey jumps. The bear crawls got some second looks from tourists out and about in the park as we literally crawled from one end of our grassy spot to the other with our glutes high in the air
- Warm up: 30 seconds of squats; 30 seconds of push ups; 30 seconds of rest. Six rounds total. (Yes, this was just the warm up.) Here’s what some of that looked like. I’m the one in the gray top. (Ironically, Roberto chose “Misery” by Maroon 5 to play from his iPad for this part of the program):
- Workout: Nothing short of killer! Our mission was to complete the following in six minutes or less:
- 400 m run
- 40 squats
- 30 sit ups
- 20 push ups
- 10 burpees
Afterward, we got a three-minute rest period. We then did the workout two more times for a total of three rounds.
Done!
I’m happy to report I got it all done in about 5:20 in the first round, but I won’t lie, I didn’t get through all of it for the remaining two. For the second round, I made it to through everything but the burpees. On the last round, I only made it through the sit ups.
Along with Roberto’s positive coaching, we nine Saturday morning warriors kept each other motivated with high-fives, and a mixture of grunts and laughter when we heard the 10-second warning beeps or “dings” signaling new rounds for new exercises. At the end of the hour, I felt totally spent and exhilarated at the same time. A few of us went out for a healthy breakfast afterward. (I enjoyed an amazing egg white, avocado and Swiss cheese wrap along with a lot of water and a huge iced coffee.)
If anyone lives in the city and wants to give the workout a try, they happen every Saturday at 9am and also on Thursdays at 6:30 pm. Click here for more info. I hope maybe I’ll see a few of you other in the park sometime! Trust me, mixing up some exercise in the great outdoors is an awesome way to kick off a Saturday -or any day of the week! – and the perfect way to have fun, be fit and feel fabulous!
Mindful Monday
Now’s the perfect time to take stock of what makes you smile!
Photo by Leslie Hassler
I can’t believe we’re one week away from Labor Day. I’m part of the group that considers the holiday the unofficial end of summer.
When I was a kid, that meant dealing with a mix of dread and excitement in anticipation of a new school year. Now that I’m a grown up, (not that I always feel like one) even though I don’t have kids, I find this back-to-school time one of the best times to take stock of where I’m at and figure out where I’d like to go from here.
What does that mean exactly? It’s time for me to get out the big planner and set up a new schedule and some new deadlines for some new adventures. That involves taking all of the following into consideration:
- Reality: The hours involved with my Monday through Friday work schedule.
- Current deadlines: That includes the writing I do for the posts here each Monday, Wednesday and Friday.
- Necessities: Working out on my own and the group exercise classes that my body and spirit can’t live without.
- New projects: I’ve been collecting information for a new writing project for quite some time and I need to get my butt in gear and start putting things together. I also want to lure some guest bloggers to appear on my site and hopefully get some of my writing on other sites in return. There’s a lot of social networking ahead of me!
- Down time: Yes, I plan to designate which days and/or nights I’ll be social and which ones where I’ll be alone to work on all the other “stuff” or simply chill out.
What’s my motivation for getting my fall plan on paper in the week ahead? Because when you have a to-do list in your head, it can be overwhelming. You stress about all there is to do, and with no plan, the stress festers and nothing gets done.
If you’re busy helping the kids get ready for the new school year, why not use this time to also get your own September schedule in order. Maybe this is the autumn you put it on your schedule to get to that gym class or meet a friend for a walk one or two days a week after you get the kids out the door. If the afternoons are better, then schedule an hour to get some exercise before you have to pick the kids up from practice or other after-school activity. While they’re busy with their extra-cirriculars, maybe that’s your hour to spend on a project you’ve had on the back burner for too long. Have you wanted to start your own blog or write a book? Or maybe now’s the time to find out what the Zumba craze is all about or take that photography class.
Making time for you doesn’t mean you’re being selfish. Prioritizing what you need to find your contentment will only make it easier for you and the people you care about to have fun, be fit and feel fabulous!
Vacation & Food Choices
Saving calories for those frozen drinks?
Who says you can’t go on vacation and make smart food choices?
If you’re soaking up what’s left of summer with a getaway that lasts a weekend or longer, you can have fun and not throw all the hard work you do at home out the window home!
Here are a few easy tips to help that help me make the most of my getaways:
- Breakfast: First of all – don’t skip it! It’s pretty common to be able to order egg whites almost anywhere these days. Instead of loading up on pastries or other sweet starts, try a veggie egg-white omelette and fresh fruit. However, if you simply cannot resist the chocolate croissant calling to you from the buffet or bakery shelf, go ahead and have one. (Better than scarfing down three tomorrow morning when they’re calling to you again, right?) Speaking of buffets, fill your plate with fruit first so there’s not as much room for the bacon, home fries or other high-cal, high-fat items in the spread.
- Lunch: You also shouldn’t skip lunch in anticipation of a big dinner. One of the biggest and most common mistakes people make is fasting all day before a “special” dinner later. This is a surefire way to sabotage any effort you’ve made to not overdo it. Why? Because by the time you sit down for what would have been a “big” meal, your hunger can make it colossal. If the only options at your vacation spot are burgers, hot dogs and fried foods, share something with someone. If you can “stock up” on any fruits from breakfast to snack on during the day (e.g. bananas, apples) that can help make lunch a little healthier, too.
- Dinner: Go for the fresh, seasonal specials like seafood with veggies. Not only will the catch taste great, but you can spend the extra calories on the wine or cocktail(s) you’ve been looking forward to all day!
- Dessert: Well, why not? You’re on vacation! I won’t lie, I eat dessert pretty much every day while I’m on vacation. If I’m lucky, someone might split it with me. If not, it’s just the extra motivation I need to make sure I keep my workouts going while I’m away.
- Snacking: If you can, pack a few “safe” non-perishable go-tos like raw almonds or high fiber cereal bars. (I always have a few Fiber One bars in my bag.) If you’re going somewhere with a fridge, make a stop at a local farmer’s market or grocery store for some fresh fruits and veggies including carrot and celery sticks, berries, bananas and tangerines.
Don’t forget to stay hydrated – preferably with water – and keep moving! Whether you’re spending some time by a beach, pool, lake, campground or someone else’s backyard, these are all perfect spots for a game of tag, volleyball or paddle ball.
Whatever you still have in store for the summer, make the most of it and remember: it is possible to go on vacation, enjoy some good food and still have fun, be fit and feel fabulous!
Recharged & Ready for Reality!
Soaking Up the Sea & Sun in Montauk, NY
I don’t think I realized how badly I needed a vacation until it actually started.
Yes, I’m a pretty upbeat and positive human being, but we all have our moments. Between stress at work and in my personal life, I had more than my usual share of those moments over the past several months.
As I start this new work week fueled with more energy than I’ve had in what feels like forever, I believe a lot of that stress got lost at sea in Montauk.
I made a very important decision before escaping the concrete jungle I love to call my home. I left everything behind. My production job, this blog and even the new project I hope to make a serious dent in this fall. (Stay tuned.) Being a creature of habit, I did check my office email a couple of times while I was on the beach. In response to my responses, my boss kindly told me to get back to vacation. So I did. (Thanks, Larry!)
So what did I focus on while I was away? Taking care of myself. That included:
- Working out
- Trying a new Zumba class at the fitness center
- Taking long walks on the beach
- Catching up on back issues of People
- Indulging in a 90-minute massage
- Cutting back on the social media scene
Finally and perhaps most importantly, I also made a point of writing in my journal everyday. Like exercise, writing has always been a cathartic experience. I may be too afraid to say things out loud, but sharing those thoughts on the blank pages of my journal helps me see things more clearly, especially with a little help from an exercise-induced endorphin rush and some sea air.
It was during one of those moments that I wrote my first poem in at least 15 years. I realize I’ve never shared a poem here on my blog, so I hope you’ll indulge me in this shift from the ordinary. Before you dive in, let me say I realize taking week off from work or life may not be possible in your life right now, but make sure you find some time to focus on taking care of yourself amidst the madness we call life. Sometimes an extended workout or escape to the backyard to catch up on some reading is what the body and soul need to recharge so you can have fun, be fit and feel fabulous!
“Wash Over Anew”
Staring out into the black night,
White foam stretches across the sand, only moments after the crash of a wave.
Another crash, another ripple of white foam,
All the while, the bright stars hidden in the city somehow shine down upon me from this night sky.
Each crash, each ripple of white foam, each sparkling star – a reminder –
Good times, bad times
They come and go,
Enter and retreat from this life,
Yet the rhythm of the ocean stays constant , just like the penetrating stare of the stars,
As does the fire burning within us –
The fire we cannot allow to die.
Use your inner strength to keep it aglow –
And just like the sea, the power to retreat and the power to wash over anew,
Lies within.
Vacation Friday Fun!
Vacation Time! Wishing everyone a great week!
TGIF!
As many of you read this, I’m either headed to or have already started basking in the sunshine at one of my favorite places on the planet: Montauk, New York.
So begins a week-long vacation and some long-anticipated downtime! That means I’ll be taking some time off from blogging, too. (I also plan to be a little less active on the Twitter feed and Facebook timeline.)
A big part of my vacation will be enjoying some non-time-restricted workouts and hopefully getting some of my exercises done at the beach. Stay tuned for posts later this month on how that all plays out.
For now, I leave you with some feel-good music that I’ll be sure to listen to while staring at the sea, taking long beach walks or reading. Some are new, some are fast, some are true “summer” anthems and some are the old-standbys that always make me smile!
- “Vacation,” the Go-Gos
- “Cruel Summer,” Bananarama
- “Shake It,” Anane (feat. Mr. Vegas & Tony Touch)
- “Let’s Go,” Calvin Harris (feat. Ne-Yo)
- “The Fire,” The Roots & John Legend
- “Time of My Life,” 3 Doors Down
- “Boys of Summer,” Don Henley
- “Scream,” Usher
- “How You Like Me Now,” The House That Dirt Built
- “Heat of the Moment,” Asia
- “Shout,” Tears for Fears
Here’s to a great weekend ahead! I look forward to my extended unwind time so I can return to reality with new energy to have fun, be fit and feel fabulous!
Find Your Focus
Knock Out Distractions & Make Your Workouts Count!
Photo by Leslie Hassler
I’m proud to be a native New Yorker and absolutely love living in the Big Apple. However, one of my biggest pet peeves about living and working here is walking down the street and colliding with someone engrossed in texting or checking his or her smartphone. What’s even more annoying than dodging a shoulder shove on a crowded city street? Seeing people waste their energy on their smartphones when they should be focusing on their workout!
As we kick off another Workout Wednesday, I offer a simple but important tip: focus on making your workout count!
I love the fact that my iPhone carries all the tunes I need to keep moving. However, the same amazing device also gives me 24/7 access to texts, emails and yes, my Twitter and Facebook accounts. Thanks to the wonders of modern technology, training my body has included training my brain to ignore all the distractions a smartphone has to offer.
You’ve made the effort to exercise, so remember, this is your precious time to focus on getting healthier and stronger. In our time-crunched world, many of us are lucky to get those 30 recommended minutes of cardio in on a near-daily basis. If you only have 20 or 30 minutes to commit to that power walk or weight training circuit, you owe it to yourself to get everything you can out of each of those minutes. That means focusing on what you’re doing. The text can wait, and you don’t need to tweet every time you complete a set.
Of course, I realize some people really do have to be “on” all the time, like those who work in emergency services or in the medical field and who may be on call during a workout. I also understand parents may need to keep an eye out for an emergency text from a spouse, partner or babysitter. For the rest of us, however, is the world seriously going to end if it takes another 30 minutes to respond to an email with a well thought-out response?
Working in public relations, I’m acutely aware of the fact that my job has nothing to do with saving lives. My boss knows I’ll check my work email eventually after I leave the office, but not while I’m focusing on my form or my breathing during an elliptical session or push-up Tabata and especially not during my all-time favorite Club Strength class. If taking a group exercise class will keep you from checking that smartphone, then find one you like and take it a few times a week. That way, you can truly focus on doing your body and mind some serious good during those precious minutes.
You made the effort to get to the gym, the park or the hiking trail. You owe it to yourself to focus on making that effort count so you can have fun, be fit and feel fabulous!!
Mind Over Matter Monday
More Motivation to Move: Exercise & Peace of Mind
Photo by Leslie Hassler
Despite a hot and sticky weekend here in New York, I’m ready to face the work week with new energy. While that’s definitely due to a bit of rest and relaxation, it’s also because I made a point of fitting some fitness into my days off. So I thought it was the perfect time to address one of my biggest sources of motivation: exercise helps sharpen my mental focus.
For as long as I can remember, working out has helped me sort through what I like to call mental clutter. Clearing that clutter with a kick-butt cardio session, group exercise class or weight training circuit allows me to me to re-group and tackle whatever issue I need to spend time sorting out in my brain. It’s as if by sweating out the anxiety surrounding the need to address a situation, all I’m left with is an endorphin rush to actually sit down and sort things out.
Putting the serious “stuff” aside for a moment, I can simply say having an improved mental focus helps me get things done. Ever have a to-do list get all jumbled in your head? The tasks of the day, week or even month ahead seem daunting and overwhelming. For me, just 10 minutes in to a 30-minute elliptical session, things start to un-jumble. I listen to my favorite music, feel my heart beating and my breath coming faster and I feel as I’m gaining new confidence with each stride on that machine. Confidence that things will get done. Maybe not immediately following that workout, but I will meet my deadlines and somehow get it together.
It’s after these workouts when I return home, clean up and refuel with healthy food that I can then turn what was once a jumbled mess into a thought-out list on paper or here on my computer so I know exactly what I need to do. Having a plan is the first step in getting things done. Exercise helps me take that important first step.
On the “heavy” side, I can honestly say in times of worry, distress and grief, clearing the mind with a workout somehow helps my heart feel lighter, too. I realize exercise in itself can’t solve the big problems or make life-altering decisions for you. I also know it can take a burdened heart some time to catch up with a newly uncluttered mind. However, through the ups and downs of my life, exercise has always been a good place to start my search for emotional solace. (Okay, I won’t lie, chocolate helps sometimes, too!)
On Mondays, I know many of us look for motivation to put a fitness plan into action or to ensure we stay on course with the one we’ve worked so hard to make a part of our daily routine. So here are my two cents: Why not make this the day you start clearing the clutter so you can get back on track with your plans to have fun, be fit and feel fabulous!
Fast Fitness Friday
Make the Most of August!
I don’t know about you, but I have no idea where the summer is going. I feel like we went from Memorial Day weekend to the beginning of August in the blink of an eye.
That being said, there’s still plenty of the season left to enjoy. If this was the summer you were going to get your butt and your fitness routine in gear, there’s no time like this weekend to get things going!
As our brains start shutting down from the work week and move into weekend mode, I’ll keep this post short and sweet, but hopefully offer just enough motivation to turn the next couple of days into productive ones when it comes to working on your health and fitness goals.
1) Start your weekend with a workout: While I’ve never been a 6-am workout girl, I do like getting to the gym when it first opens at 8am on Saturday mornings. It feels great to kick-start the heart and break a sweat while clearing the mind of the leftover mental clutter from the work week. Afterward, the endorphin rush provides the energy I need to get all those pesky errands done. Then I can transfer the energy to enjoying whatever fun is planned later in the day or in the evening. (The added bonus: not feeling totally guilty if those plans include some cocktails or sweet treats!)
2) Try something new: Have you heard rave reviews about the new Saturday morning Zumba class at your gym? If you belong to a gym, check the schedule for a group class you’ve been meaning to take, but have found a million excuses not to get there. No gym membership? No problem! Make this the weekend you explore that new hiking trail or ride your bike to the beach and then take a long walk on the sand.
3) Make it social: Getting fit with a friend is a great way to incorporate some fun into your schedule! Meet a pal for a walk, group exercise class or to spot each other for a solid weight training session. Afterward, you can catch up over coffee and egg whites!
So, make the most of your escape from the daily grind and enjoy a weekend filled with chances to have fun, be fit and feel fabulous!
Balance is Key!
Photo by Leslie Hassler
I often write about the importance of incorporating flexibility and core training into your fitness routine. Now as we kick off the month of August with a Workout Wednesday, I wanted to touch on what should be another important component in everyone’s fitness regimen regardless of your fitness level: balance training.
Balance is the ability to sustain or return the body’s center of mass or line of gravity over its base of support. Basically, that means whether you’re walking down a staircase in stilettos or setting up to make a jump shot on the basketball court, balance is a key component to all functional movements.
From an anatomical perspective, The National Academy of Sports Medicine (NASM) explains the purpose of balance training is to improve dynamic joint stabilization, which is the ability of the body to stabilize of keep the joints in proper alignment during movement. (One example: stabilization of the hip during a squat by the gluteus medius and adductor complex.)
Maintaining proper alignment or form while working out is one of the ways to protect yourself against exercise-related injuries. In fact, countless studies have been done which show a direct correlation between balance training and injury prevention. I’d like to think we all agree anything that can help decrease our risk of injury is worth spending some time on.
So how do you do it? The idea is to perform exercises that constantly stress a person’s balance threshold. This is the limit a person can perform an exercise without losing control of his or her center of gravity. In “big-word terminology,” the idea is to push that threshold in a proprioceptively enriched environment. This is an environment that challenges the internal balance and stabilization mechanisms of the body.
Photo by Lauren Bachner
In simple terms, balance training is typically performed on a single-leg and/or on unstable surfaces such as a half-foam roll, Airex pad or Dyna disc. Some examples:
- For beginners: Single-leg balance and single-leg balance reach.
- More “seasoned” fitness buffs: single-leg squats or single-leg Romanian deadlifts.
- Top of your game: multiplanar hop with stabilization or single-leg box hop-ups with stabilization.
One of my all-time favorite balance exercises is a single-leg bicep curl. It not offers proprioceptive challenge, but you can feel your core engaging to keep your body stable while working the arms. (Make sure to switch legs between sets.) As always, if you have a favorite balance training exercise, I’d love to hear about it!
I found this link very helpful in describing the purpose for balance training along with this one from the Mayo Clinic featuring examples of exercises. At the end of the day, balance training can be a challenging part of your exercise program and just one more way to have fun, be fit and feel fabulous!
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