Category Archives: Health
Friday Night Fun!
I’ve been looking forward to this particular Friday since April. That’s when I bought my ticket for tonight’s Zumbathon® at Roseland Ballroom here in New York City!
More than one thousand people are expected to get their Zumba on during what’s sure to be an amazing event. It marks the first time Zumba® Fitness and Team Fox have joined forces to raise money for the Michael J. Fox Foundation and its fight against Parkinson’s Disease. PD is a progressive and chronic disease of the nervous system marked by tremor and muscular rigidity.
Here are some of the latest statistics for Parkinson’s Disease in the United States from the Parkinson’s Disease Foundation:
- Nearly one million Americans live with Parkinson’s disease.
- Between 50,000 and 60,000 Americans are diagnosed with Parkinson’s disease each year.
- An estimated seven to 10 million people worldwide are living with Parkinson’s disease.
Needless to say, I’m excited to get moving to the sounds of Merengue, Salsa, Cumbia and Reggaeton for a good cause. I’m also pumped because the event is being presented by Zumba superstars Gina Grant and Tanya Beardsley. I was lucky to have Tanya as my instructor for my basic instructor licensing workshop back in January. I simply can’t wait to experience the positive and booty-shaking energy she and Gina will surely create in a crowded ballroom. Last but certainly not least, I can’t wait to enjoy a heart-pounding good time with some Zumba friends and I also look forward to meeting new ones!
You know what I’ll be writing about for Monday! Til then, I wish you all a wonderful weekend and whether your plans include Zumba or a long walk on the beach, here’s to plenty of opportunities to have fun, be fit and feel fabulous!
Draw In & Squeeze!
Bridges & planks effective only when you draw in and squeeze
- Push-up prep: draw in and squeeze
- To maintain a bridge position: squeeze!
- Single leg exercises or seated lat pull-down: keep that navel drawn in!
All photos by Lauren Bachner
Welcome to the last Workout Wednesday in June!
Whatever your workout includes today or any day of the week, I wanted to share two important cues that apply to virtually every exercise ranging from bridges to barbell cleans: draw in and squeeze. I say these four little words so many times during a session, my clients think I should just put them on a t-shirt and save my breath. So, what exactly do the cues mean?
- Draw in signals activation of the “drawing-in maneuver.” This simple step involves drawing in your belly button toward your spine in order to stabilize your pelvis. (Go ahead, you don’t need to be at the gym to give it a try!)
This action ultimately activates the core muscles needed for stabilization. For you anatomy buffs out there, the six core muscles that fall into the stabilization category are: Transversus Abdominus, Internal Oblique, Lumbar Multifidus, Pelvic Floor Muscles, Diaphragm and Transversospinalis. Many studies indicate people who do not focus on stabilization of the core before strengthening the muscles that comprise the core’s movement category (e.g. Rectus Abdominus, External Obliques, Erector Spinae) can suffer from lower back pain. The research shows this happens because of unwanted motion of the individual vertebrae.
The benefits of the drawing in maneuver, however, reach beyond the core itself. That’s because the benefits of having a strong core reach far beyond the mid-section of your body. Remember, the core is the center of gravity for the body and the origin of all movement. Comprised of the lumbo-pelvic-hip complex and the thoracic and cervical spine, if the core is unstable or weak, the entire kinetic chain will be thrown off thanks to muscle imbalances. That’s when compensations occur and ultimately, you end up being a prime candidate for injury. It boils down to this: a strong core sets the stage for a strong body overall.
- Squeeze is the one-word directive for contracting the glutes.
The glutes are some of the most powerful muscles in the body, but most people simply don’t get enough glute work on a daily basis. For the purpose of this post, we’ll assume you’re doing all you can on the flexibility front to avoid compensations by overactive muscles that prevent the glutes from “firing” as they should. Now whether you’re moving on to “traditional” circuit training or a push-up Tabata derby, you want to make sure you keep the glutes engaged in your workout.
Remember, if the glutes don’t get to function as the prime mover on exercises like squats, not only does the butt-kicking exercise become pretty much ineffective for your tush, you’re also putting yourself at risk for low back pain and potential injury.
Don’t underestimate the impact a couple of simple steps can make in your fitness routine. Like so many other parts of life, it’s the little things you do when you workout that can help you have fun, be fit and feel fabulous!
The Search for Answers
If one point sticks with you at the end of this post, I hope it’s the fact that each of us has to be our own advocate when it comes to seeking out solutions to problems that affect our overall health and well-being.
I recently wrote about my continuing battle with lower back pain. Since then, I’ve started a new search for treatment options. Unfortunately, I felt zero percent better after a half-dozen visits with a physical therapist. The pain in the lower left side of my back and hip remain, along with the numbness and tingling down the front of my left thigh, calf and foot. I did learn some new exercises to incorporate into my core routine, but I felt it was time to purse an alternative that would bring some relief.
That meant scheduling time to speak with my sports medicine specialist, describing how I’d reacted (or in this case didn’t react) to the treatment (which also included taking a low-dose anti-inflammatory) and posing questions about what my next plan of attack. This is a dialogue I started and it’s one I’ll continue it with as many doctors as I have to until I figure out how to “fix” the problem.
If you suffer from pain or another issue that affects everyday activities like working out, sleeping or even playing with your kids, don’t ignore it. No one know what you are feeling better than you, so take the reins and get a course of action in motion.
For me, that course brought me to a neurologist for a nerve conduction study and electromyography, better known as an EMG, which tests electrical activity of the muscles. An EMG is one of those medical terms that gets a reaction similar to the words “root canal.” I won’t lie. I was terrified to have the tests. Today, I’m happy to tell you the EMG doesn’t deserve such a bad rap! The neurologist walked me through every step of the tests, describing exactly what he’d do and when. There was no pain, just “strange” sensations that I compare to how your knee reacts when a doctor taps it to test your reflexes during a routine physical. The main difference is a EMG uses needles (microscopic ones that I barely felt) on the feet, legs and lower back.
My results showed there’s nothing wrong with me neurologically. The second piece of good news: while last month’s MRI showed I have a bulging disc on the right side of my lumbar spine, the neurologist’s assessment showed that was nothing more than an incidental finding. The disc isn’t causing any inflammation that could be causing a problem with movement.
While this was all welcome news, the frustrating part is I have yet to pinpoint what’s been causing my pain and discomfort for the last nine months. All my tests point to a muscoskelatal issue, and quite possibly sacroiliitis. So while it may be back to the drawing board to determine what lies ahead – stronger anti-inflammatories? injections? additional physical therapy? more chiropractic visits? -I’m ready to draw! I’ll work with my doctors and ask plenty of questions until I get answers and start on a path to recovery.
I’ll keep you posted on my progress. In the meantime, I encourage you as always to do the things that are good for you – exercise, eat healthy and don’t skimp on the sleep. If something like pain prevents you from doing any of these things – don’t ignore it. Talk to your primary care physician. If he or she doesn’t have an answer, ask who might. Life’s too short to suffer on any level. So, don’t back down when it comes to seeking out answers that may help you enjoy our time on this Earth to the max!
In the end, you have the ultimate power to seek out the information you need to stay on the road to have fun, be fit and feel fabulous!
Summertime, Baseball & Bad Food Choices
One of my favorite “treats” of the season!
Last Friday, my friend Rob and I were chatting about our weekend plans during an edit session. That’s when he asked a question that left me stumped: what could he eat that night at CitiField while watching the Mets take on the Reds that wouldn’t leave him feeling totally sluggish for the 10 mile run he had planned for the next day?
Listen, when I get to cheer on my beloved Bronx Bombers at Yankee Stadium, I know it’s going to be hard to eat anything super healthy during the game. Know what? That’s okay! Part of my stadium experience is indulging in some of the higher-calorie items that you’ll probably never find in my kitchen like hot dogs, steak sandwiches, beer and brownie sundaes.
Rob and I ended up in a “deep” discussion to weigh his options. (Don’t worry, we still met our deadline!) I’ve never been to CitiField, but I was pretty sure he’d be hard pressed to find fresh grilled chicken or fish or a veggie-loaded salad. So, my simple suggestion was to watch his portions.
Instead of having two hot dogs or one hot dog and a sausage with peppers, I recommended he choose one or the other and have a bag of pretzels on the side rather than French fries or nachos. As for the libations, I told him to stick with light beer and drink a bottle of water in between each beer to cut down on the total number of suds consumed during the game.
Making small changes like cutting back portion sizes (if you really want those fries, share them with a friend!) and eating sensibly throughout the day before you head to a venue with less-than-optimal food choices are a couple of ways to enjoy yourself without going overboard. Also, the every-other-drink rule is one I follow whether I’m at a ballpark or a BBQ. It’s a great way to keep your alcohol consumption -and all the sugar and calories that go with it – in check. Since one of my mantras is “everything in moderation,” I find no reason to skimp on summertime fun!
In the end, Rob ate a small cheeseburger, drank only a couple of beers and loaded up on the water. On Saturday, he woke up and conquered his 10 mile run. Success!
This scenario illustrates what I consider to be the wonderful domino effect that fitness can have on your life. You get into a regular workout routine, look forward to your run, swim, kickboxing or Zumba classes and enjoy the endorphin rush you get from breaking a sweat. Before you know it, the last thing you’ll want to do is negate all your hard work by putting bad fuel into your body.
In a world filled with unhealthy relationships, diet and exercise are two things that happen to work in perfect harmony to keep you on the path to have fun, be fit and feel fabulous!
More Motivation to Move
With John O’Hurley, Actor & Cholesterol Patient. Photo by: Adam Rose
We’ve made it to another Workout Wednesday!
For those of you still looking for a kick in the you-know-what to get your muscles in motion, here’s a biggee: Exercise is one of the best ways to combat a problem affecting millions of Americans – high cholesterol.
I guess you could call it a hat trick. For the third time in a week, my two professional worlds collided to bring a well-known spokesperson into my production life as part of a campaign with a focus on healthy living. This time, the spokesperson is actor John O’Hurley, who many of you may recognize from his role as “J. Peterman” on Seinfeld or his moves on “Dancing with the Stars.” He’s also one of the 71 million Americans living with high cholesterol. (Remember my great business trip to Los Angeles last month? I can now tell you it was to work with John on some videos related to this awareness campaign made possible by Kowa Pharmaceuticals America, Inc., Eli Lilly and Company and the National Lipid Association.)
Yesterday, John, joined Dr. Eliot Brinton, a founding board member of the National Lipid Association for a six-hour satellite media tour to discuss the how important it is for patients and doctors to work together to manage a high cholesterol. They also discussed the release of a landmark study called “USAGE: Understanding Statin Use in America and Gaps in Education.” (Statins are the class of prescription drugs used to treat patients with high cholesterol.)
Doctors prescribe more than 200 million prescriptions for statins each year, but the USAGE survey found 75% of statin users stop therapy by the end of the first year – and many don’t talk to their physician before they stop taking their prescriptions. (To learn more about the study, visit www.statinusage.com)
It’s important to note that not everyone who finds out they have high cholesterol has to begin taking a statin immediately. In fact, John talked about how making healthier choices in his diet and starting a regular exercise program which included running and other cardiovascular activities, helped him get his numbers back in a healthy range.
That approach has worked for other people, too. Countless studies show exercise helps lower triglycerides, which at high levels are linked to coronary artery disease. Exercise is also linked to raising HDL levels in the blood, also known as the “good” cholesterol. The good news here is it’s also been shown you don’t have to work out at super high intensities to reap these benefits when it comes to your heart health. Doing a minimum of 30 minutes of exercise – swimming, running, walking, cycling, circuit training, Zumba – five to six days a week will do your heart and body good so you can continue to have fun, be fit and feel fabulous!
Laura Loves Lean Protein!
With Mark Bucher, Founder & Executive Chef of The Burger Joint
I thought we’d kick off the new work week by talking turkey: literally!
Thanks to another fun collision between my two professional worlds, I learned how to add some lean and lower-calorie options to this summer’s grilling season. While I’m not a licensed nutritionist or registered dietitian, I still get lots of questions on how to cut calories and make better food choices. So, this seemed like the perfect opportunity to share a tip or two for the summer ahead!
At the end of last week, I had the pleasure of meeting Mark Bucher, founder and executive chef of The Burger Joint, to film a segment for the upcoming July edition of “Health & Home Report.” (Hosting the show is part of my production job at West Glen Communications, Inc.) Our interview was one of many TV, radio and blog spots Mark participated in as part of a satellite media tour for the National Turkey Federation.
Here’s what happened when Mark, the burger guru, showed this non-culinary-expert (anyone who knows me will tell you I am NOT a cook!) how to use ground turkey to create the “Ultimate Turkey Burger.”
As Mark mentioned, you can get more ideas at eatturkey.com
Here’s to a great grilling season filled with light and lean meals that compliment your active lifestyle and all your efforts to have fun, be fit and feel fabulous!
Fast Take Friday
TGIF!
In anticipation of the sunny, summery weekend they’re predicting here in New York City, I thought I’d wrap up the work week with a list of some of newest favorite iTunes. I’ll be listening to them during my workouts and chill time between now and Sunday. Enjoy!
Energy for the Elliptical or Tabatas (No rhyme or reason on music genres here, the tracks just keep me moving!):
- “How You Like me Now” The House That Dirt Built (I can’t get this song out of my head since recently seeing the movie “Horrible Bosses”!)
- “Unconditional Love” (feat. Melissa Loretta) Amurai
- “Titanium” (feat. Sia) David Guetta
- “Let’s Go” (feat. Ne-Yo) Calvin Harris
- “Scream” Usher
- “Looks That Kill” Motley Crue
- “Shout 2000” Disturbed
- “The Final Countdown” Europe
- “In de Ghetto” Crystal Waters
Mellow music for cooling down, stretching or sitting at the pool, beach or backyard:
- “Empty Streets” Late Night Alumni
- “Like a Waterfall: Flipside Ambient Remix” JES
- “Change Your Mind: Chill Version” (feat. Kyler England) Sunlounger
- “Complicated” Paul van Dyk
- “Everything” (feat. JES) Tiesto
- “Me & You: Dimitri Andreas & Madox Remix” (feat. Rami) Mr. Sam
- “Show Me” DJ Encore
I’ve said it before and I’ll say it again: good music is one of the things that keeps me motivated to move. I’m always looking for recommendations, so please don’t hesitate to share some of the tracks on your playlists. Here’s to the weekend ahead filled with good tunes, good times and plenty of reasons to have fun, be fit and feel fabulous!
Get Some Sleep!
With Chris Freytag, Chairman of the Board, American Council on Exercise (ACE)
I know it’s Workout Wednesday, but I wanted to take this opportunity to discuss something too many of us are slacking on when it comes to trying to follow a healthy lifestyle: catching those much-needed zzzzzz’s.
If you woke up today after a less-than-restful night, you’re not alone. Here are a couple of eye-opening facts from the Better Sleep Council:
- 73% of Americans are only getting seven hours of sleep or less per night during the work week
- 70 million Americans are affected by sleep problems
Today, my two professional worlds collided and I was able to learn about the effects of not getting enough shut-eye from one of the country’s most respected health and fitness experts. I was thrilled to work with Chris Freytag as the producer on her satellite media tour where she discussed the benefits of getting a good night’s sleep. She also revealed some interesting results from research conducted by Beautyrest to find out just how much sleep we’re missing out on across the country. Check out the video below to see my one-on-one interview with Chris.
(The interview will also be featured in the upcoming July edition of “Health & Home Report” – another element in my production life for West Glen Communications, Inc.)
Surprisingly in the Beautyrest survey, New York didn’t live up to its name as the “city that never sleeps.” It came in at number 22 on the “Top 30 US Cities Most In Need of Recharging” hit list. (Not so surprising? Las Vegas came in at number one.) Click here to find if you live in one of the country’s sleepiest cities!
Remember, if you’re striving to enjoy a healthier lifestyle, make sure to add getting more zzzz’s to your overall plan to have fun, be fit and feel fabulous!
Sweet Summer Snacks
As we inch even closer to the official start of the easy, breezy days of summer, I wanted to end the work week on a light note.
So, I thought I’d offer a list of some of my favorite seasonal healthy snack options:
- Carrots: I always have a package of baby carrots in my fridge. On Sunday’s, you’ll find me making grab-and-go serving sizes of carrots for each day of the work week. I usually add a serving of either cherry tomatoes, red, orange or yellow pepper strips and/or celery. Munching on carrots gives you that “crunch” sensation similar to eating pretzels or chips, but with benefits like beta carotene and other nutrients, they pack a much healthier punch!
- Watermelon: This is probably my favorite summertime treat! Low in calories, but loaded with sweet flavor, it’s a great way to keep my sweet tooth cravings in check. (Pineapple comes in as a close second.)
- Frozen grapes: There are three calories in a grape, so a bunch of frozen ones is a low-cal and healthy alternative to heavier desserts. Freezing them just adds some coolness on even the hottest days of the season!
- Frozen blueberries. Mix them into a plain non-fat plain Greek yogurt for a protein-packed low-guilt serving of “frozen yogurt.”
- Iced green tea: Next to cardio, iced green tea may be my biggest summertime addiction. Aside from giving me a needed energy boost in the afternoon, iced green tea also offers Vitamin C, antioxidants and bioflavonoids. Some studies suggest bioflavonoids help keep the arteries healthy and even prevent the development of cataracts.
- Finally, for all you picnic lovers, check out this link for some great portable recipes that don’t pack tons of guilt!
Would love to know what YOU love to snack on in the summertime!
Wishing everyone a wonderful weekend ahead filled with all your seasonal fitness and healthy food faves and plenty of opportunities to have fun, be fit and feel fabulous!
Pushing Through the Pain
On this Workout Wednesday, I thought I’d address what many consider a “touchy” topic: pain.
I’m currently starting my second week of physical therapy for a lower back and hip issue. I’d like to say the problem just popped up and I got on it immediately, but I’d be lying.
This problem began back in September of 2011. What started as a dull pain in the left side of my lower back and hip area turned into tingling and numbness down the front of my left thigh, calf and all the way down to my toes. Lifting weight over my head, kettlebell swings and push-ups made the pain worse. So what did I do? I pushed through it.
After a couple of months, getting out of bed in the morning became painful and sitting at my desk at work gradually for longer than 20 minutes became practically unbearable. I finally went to my sports medicine specialist last month to get checked out. An MRI showed I have a bulging disc in my lumbar spine. (Specifically between the fourth and fifth lumbar vertebral bodies, commonly referred to as L4/L5.)
The “mystery,” however, is that the MRI showed the disc issue is on the right side of my lower back back while the symptoms I’ve suffered have affected the left side of my body. Is my left side compensating for the dysfunction on my right or is the disc something I’ve had for years and not even part of the problem? This is what my doctor and now my physical therapist are trying to figure out. Meanwhile, I just want the pain to go away!
The bottom line is I’m pretty angry with myself for ignoring the pain for so long. Basically, I didn’t follow one of the cardinal rules I share with my own personal training clients and anyone who asks for advice on following a safe and effective fitness program: Listen to your body!
So, I thought this was the perfect time to remind everyone when you should NOT wait out the aches and pains:
- If you’re in an accident or experience sudden trauma. If there’s no help where you are, get to an emergency room or urgent care center. It’s also a good idea to get checked out if your muscle or joint soreness lasts more than 2 – 3 days following a vigorous workout or if you tried a new sport, group exercise class or other activity (e.g. gardening) around the house.
- If your pain affects every day functions. Does it hurt to raise your arms overhead in the shower or bend down to pick up your child? If your knee is bothering you when you walk up the stairs, guess what? You could end up with pain in your hip and back, too, as your body makes compensations to keep moving. Now you have pain in more than just one area of your body.
- If you have chronic but mild pain in any area of the body that doesn’t change no matter what you. This is what happened to me. What you may feel as muscle pain in your back that you have had for months could be coming from several other areas not even related to your spine.
Click here for a link to great list from WebMD about pains you should NEVER ignore.
While we all have different tolerance levels when it comes to pain, I hope sharing my experience is an example of why it’s not smart to take chances. I haven’t been completely sidelined, but I have had to slow down. As a bona fide fitness fanatic, that’s not easy! At the end of the day, listening to your body is probably one of the smartest things you can do to make sure you continue safely on your journey to have fun, be fit and feel fabulous!
lauralovesfitness 