Category Archives: Health
Just Say No!
What a difference a week makes!
It was only seven days ago I was heading home to New York after one of my more “relaxing” business trips in recent memory. Unfortunately, the professional and personal chaos that erupted since then has been simply exhausting. However, If you’re a repeat reader here at LauraLovesFitness, you know it’s not my style to harp on the negative – and I’m certainly not about to start today.
Instead, I want to focus on something I’ve been working on improving in my life – and that’s recognizing when the things that normally make you happy become a burden. I’m learning – albeit slowly – when that happens, it’s definitely time to take a step back and examine what’s on your plate.
It amazes me how willing we are to remove some high-caloric items from our diet in an effort to shed a few pounds, but we’re not so willing to remove the extras when it comes to shedding the stress. Unfortunately, not taking the time to remove one or two things from our never-ending to-do lists can eventually be harmful to our mental and emotional health.
In my case, exercise has always provided a steady boost of positive energy even when life pitches those inevitable curve balls. Since last July, writing this blog has also been a great outlet for some of my nervous energy. Then this week, I had a couple of days when the thought of working out or writing a post became overwhelming. So here’s what happened:
- I did NOT get to the gym Monday: I had to choose between a normal “hard-core” work out before getting to an evening appointment or burning a few calories on a less-intense walk home and prepping for a busy Tuesday so I could get home from my appointment and get to sleep at a reasonable hour. While I hated “bailing” on the high-intensity cardio burn, I knew my body needed rest and sleep in a big way. So, I opted for the walk and an earlier turn-in time.
- I CANCELLED on a personal training client Tuesday night: I woke up Tuesday morning feeling lousy with a sore throat and sniffles.Then my edit session at work turned into a more intense situation than planned, as did the follow ups I had to schedule with a couple of doctors. (Everything’s fine, by the way) You know what? My client, Kristen, thanked me for not wanting to get her sick, told me to feel better and rescheduled.
- I DID make plans to meet up with a gal pal for drinks after work Thursday night. Sometimes a glass of wine and a few laughs with friends is just what you need!
I think it’s important for all of us to realize saying no to something doesn’t make you weak. Instead, maybe one of the strongest decisions we can make is to figure out a way to focus on you for awhile – whether it’s for an hour or a whole evening.
So as we head into the weekend, I hope everyone – especially all you moms! – finds some time to have fun, be fit and feel fabulous!
Help For Your Hip Flexors
We made it to another Workout Wednesday!
Photo by Leslie Hassler
For this week’s post, I wanted to concentrate on an area of training that should be a key component in everyone’s exercise regimen regardless of his or her fitness level. Unfortunately, it’s also an area that’s often tossed aside thanks to time constraints. I’m talking about flexibility training.
Whether you clock countless hours each week sitting at a desk, commuting or shuttling the kids around town, chances are you suffer from an all-too common problem for modern-day Americans: bad posture. This matched with an ever-increasing sedentary lifestyle make a recipe for disaster and makes flexibility training more important than ever. It’s one of the easiest ways to decrease muscle imbalances, joint dysfunction and overuse injuries.
While I can’t assess how your body moves via this post, I can tell you about one of my biggest “problem areas.” When I’m not “out in the field” producing shoots, I spend way too much time sitting in front of my computer. Since I’m almost always on deadline, I tend to lose track of just how long I sit there. These extended periods of sitting unfortunately cause tightening of my hip flexors, which are made up of five muscles including the psoas.
The good news is it’s not hard to find relief for those tight hip flexors. In my latest video (from the LauraDLovesFitness YouTube channel), I offer an easy stretching solution to this common problem area:
http://www.youtube.com/watch?v=pygoAAbyQE8&feature=youtu.be
So what happens if I I don’t take the time to stretch my hip flexors and just get right into the “heart” of a workout? There are plenty of terms in exercise science to describe the problematic results, including altered reciprocal inhibition, synergistic dominance and arthrokinetic dysfunction. Here’s what those problems look like when it comes to performing one of the most popular exercises known to man: the squat. If I repeatedly perform squats with a tight psoas, the “wrong” muscles end up doing the work. The gluteus maximus should be the prime mover, but tight hips flexors inhibit the gluteus maximus from doing its job and getting strong. Instead, the workload gets picked up by the “B team:” the hamstrings and erector spinae. Not only does this make the butt-kicking exercise pretty much ineffective for actually toning my butt, but I’m also putting myself at risk for low back pain and potential injury.
The bottom line is this: if I had a time machine and could fix some of the fitness mistakes I made in my younger days, I’d try to make up for some of the lost time I didn’t spend on stretching. Making flexibility training a part of your daily routine is truly one of the best things you can do to have fun, be fit and feel fabulous!
A Change of Scenery
California skies from Ocean and Colorado in Santa Monica
I’m definitely going to lobby for more business trips on the West Coast!
While the shoot I worked on last week involved many hours of pre-production long before I ever boarded my JetBlue flight to Los Angeles and involved a detailed run-of-show, I somehow managed to feel more rested at the end of the three-day jaunt than I have in recent memory.
I think there were two things responsible for the energy boost:
- Thanks to the time change, I had to stay in California for a minimum of two nights. So, instead of rushing to the airport as soon as the shoot wrapped and hoping I’d make my flight, I had time to decompress after the work was done.
- The time change also worked to my advantage when it came to kicking off my day with a morning workout! I admit, early morning workouts here at home in New York really aren’t my thing. However, in California, I woke up without an alarm somewhere between 5:30 and 6:00 a.m. So, I put that energy to good use in the hotel’s fitness center. Here are the down and dirty workouts that kept me energized on Pacific Time:
Happily started my mornings in the Shore Hotel’s fitness center
Day one – After the 5-hour flight:
- 30 minutes elliptical
- 15 minutes recumbent bike
- Squat Tabata (4 minutes)
- Push-up Tabata (4 minutes)
- Stretching: 7-8 minutes
- Total time: 60 minutes.
Day two – Pre-shoot jump-start:
- 30 minutes elliptical
- Four back-t0-back Tabatas: squats, planks, crunches & push-ups (16 minutes)
- Stretching: 5 minutes
- Total time: 51 minutes
Day three – Pre-flight
- 25 minutes recumbent bike (not my first choice, as I knew I’d be sitting on the plane for another 5 hours, but the ellipticals were taken)
- Plank Tabata (4 minutes)
- Push-up Tabata (4 minutes)
- “Crazy Eights” for shoulders: 8 reps of lateral raises, 8 reps of front raises and 8 reps of overhead presses. No rest between each exercise and no rest before moving on to next muscle group.
- Single-leg bicep curls: 12 reps each leg. No rest between switching legs or moving on to next exercise.
- Single-leg overhead triceps presses: 12 reps each leg.
- Repeated Crazy Eights through triceps overhead presses for three sets total.
- In an effort to feel as loose as possible before the flight, I spent a full 10 minutes stretching to wrap things up.
- Total time: 55 minutes
Post-work fun with Molly & Jessica at The Lobster in Santa Monica
In the end, probably the best part of the trip was being able to find a balance between work and play by catching up with my dear Northwestern gal pals Molly and Jessica. We had a fabulous dinner catching up over Prosecco and seafood after my shoot was finished. Making new friends with my videographer Jake and his crew was the final bonus.
So, what did I learn from this LA experience? Even when you’re working, it’s important to find some time for yourself. Whether you’re making new friends, catching up with old ones or breaking a sweat and taking in some new scenery, no matter where you are in the world, it’s important to take some time for yourself so you can have fun, be fit and feel fabulous!
Frosty Friday
TGIF!
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Nothing low-cal about this drink on vacation, but you can make some adjustments at home!
Margaritas: Now that Crystal Light makes a margarita-flavored mix, why not celebrate Cinco de Mayo by putting some in a blender with a shot of tequila and saving some calories for the chips and guacamole!
- Mudslides: Oh, they are delicious, but boy, do they pack a punch when it comes to calories! According to CaloreKing.com, one Kahlua ready-to-drink Mudlslide has 2,364 calories. I tend to like Bailey’s in my mudslides, so my recipe replaces the Bailey’s with a Weight Watchers latte flavored ice pop. (Minus the stick, of course!) Put the frozen “ice cream” into a blender, and add crushed ice, 4-6 ounces of skim milk and a shot of vodka. Blend and enjoy! (You can also add a shot of Kahlua with the vodka, but that will up the calories a bit , but the final number won’t be anywhere near the 2,364 I mentioned above.)
- Calorie-Conscious Creamsicle: I learned about this one at a Weight Watchers meeting and still have to try it, but it sounds really good! Put one packet of a Weight Watchers vanilla smoothie mix into a blender, and add WW orange-flavored fat-free yogurt, crushed ice and one shot of vodka. Blend and enjoy!
- Speaking of Weight Watchers smoothie mixes, if you can get a hold of them, they’re really good and come in several flavors including vanilla, chocolate, caramel latte and even a berry blend. Mix one packet in the blender with fresh strawberries, blueberries or banana, along with crushed ice, skim milk (or water) and a shot of vodka or rum. (These taste just as good without the alcohol.)
So, whether you’re planning to raise a frosty glass in honor of Cinco de Mayo this weekend or are just looking forward to the longer, warmer days ahead, remember to enjoy yourself responsibly. Moderation and common sense are two key players in our lifelong journey to have fun, be fit and feel fabulous!
Speedy Workout Wednesday
As you read this post, I’m either prepping for, in the midst of or winding down after a full-day shoot in Beverly Hills, California. I look forward to writing about my first visit to the area and how I hopefully find a way to squeeze some fitness time into a hectic schedule. For now, I didn’t want to let a Workout Wednesday go by without letting you in on my current go-to routine for when I have only an hour and very little brain power to get “creative” at the gym.
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Nothing Like a Solid Plank Tabata! Photo by Lauren Bachner
5 minutes of self-myofascial release (SMR) with the foam roller and stretching for my three chronic problem areas: calves, TFL and lats.
- 20-minute full-body weight circuit: As a member of New York Sports Clubs, I’m a big fan of their “Xpress Line.” The machines take you through each major muscle group. I do two to three sets of 12-20 reps with minimal rest in between. If you don’t belong to NYSC, you can still do a quick full-body circuit. Click here for a reminder of the machines to look for in your own gym.
- 30 minutes elliptical training with a mix of moderate / high intensity.
- Tabata time: I have become a Tabata addict! As a refresher, a Tabata interval involves four minutes of work with 20 seconds on and 10 seconds off for a total of eight sets. As the full-body weight circuit at NYSC doesn’t include any kind of ab work, I tend to do planks or crunches if I only have time for one Tabata interval.
- 5 minutes of same SMR and stretches I performed at the start of the workout. (So, this pushes my workout to about 65 minutes, but the SMR in particular has helped me find some serious relief for my overactive muscles since I started making the foam roller a part of my regular routine six months ago.)
Some mix-and-match ideas: if you want to focus solely on cardio, skip the weight circuit and add 20 minutes on the treadmill, stationary bike or rowing machine to the elliptical training. Or simply add more Tabatas to the mix! One of the toughest workouts Roberto had us perform in our UFX class was a 20-minute “Tabata Derby.” He set up five stations of different exercises and we would spend four minutes (or one Tabata interval) at each one. Click here for a refresher on what that class looked like for my small group training class.
Remember, no matter how pressed you are for time, make a conscious effort NOT to skimp on the flexibility portion of the workout. I’ve said it before and I’ll keep saying it: to keep your body in balance, stretching the muscles that are tight is just as important as strengthening the ones that are weak as part of your overall plan to have fun, be fit and feel fabulous!
Exercise & Rosacea
With fellow Rosacea patient Cynthia Nixon, Dr. Doris Day and floor manager Iris Comune at the Rosacea Awareness satellite media tour
I have no idea where April went, but I’m getting this post up just in the nick of time as it’s the last day of Rosacea Awareness month.
According to the National Rosacea Society, more than 16 million Americans struggle with this common yet often undiagnosed skin condition. I’m one of them, and I recently learned award-winning actress Cynthia Nixon – who’s probably best known for her work as “Miranda” on my all-time favorite show, “Sex & the City” – is, too!
I was thrilled to work with Cynthia last week, along with Dr. Doris Day, as the producer for their satellite media tour aimed at helping people recognize the red flags for Rosacea. (The two-hour tour and other outreach efforts were sponsored by Galderma Laboratories, L.P.)
So, what’s Rosacea? It’s a chronic, inflammatory skin condition that affects more women than men, often after the age of 30. Some signs and symptoms include:
- Redness on the cheeks, nose, chin or forehead.
- Small visible blood vessels on the face.
- Bumps or pimples on the face.
- Watery or irritated eyes.
I started noticing many of the above-mentioned signs after my 35th birthday. Suffering from acne in my teens and 20s, I was convinced I was dealing with it yet again. So, I used my harsh scrubs, drying masks and strong topical creams to try to clear things up, only to find the redness and bumps getting worse. I finally got things under control once I saw a dermatologist who gave me a correct diagnosis and started me on a better skincare routine which includes gentle, irritant-free products and topical prescription creams.
Two lifesavers for my face have been Cetaphil’s gentle skin cleanser and facial lotion with SPF 15. I’m also constantly on the lookout for triggers. Unfortunately, they’re pretty much all the things I love – red wine, sun exposure, spicy foods, hot showers (or baths) and here’s the kicker: EXERCISE!
Does this mean you shouldn’t exercise if you have Rosacea? Of course not! It just means you need to be hyper-aware of other triggers and work with a dermatologist to manage the condition. Here are some of Dr. Day’s fitness-friendly tips for Rosacea patients (they work for me!):
- Warm up and cool down: These pre- and post-workout components will help avoid a sudden change in body temperature which can trigger a flare-up.
- Avoid extreme temperatures: On super hot or cold days, consider running or exercising indoors to prevent flare-ups triggered by the sun, wind or cold.
- Mix things up: On the days I focus solely on cardio, my Rosacea flare-ups tend to be worse than the days I take my Club Strength class, where I focus on resistance training moves for the whole body. If I know I have plans after my workout, I may save the hardcore cardio for a day when I’m not trying to literally put my best face forward.
- Don’t skimp on your skin care: Don’t put off washing your face with a gentle cleanser after a workout. Use the mild products recommended by your dermatologist and don’t skip doses of topical prescription treatments if that’s what you’re using to keep the condition under control.
Exercise has so many benefits for the body including your skin. If you suffer from Rosacea, or think you do, don’t waste another minute: get to a dermatologist and start getting things under control so you can continue your journey to have fun, be fit and feel fabulous!
Friday Fun
Happy Friday!
It seems everyone I’ve spoken to regardless of their age or profession has had one hell of a week! So, to help kick off what I hope will be an enjoyable weekend, I thought I’d share my newest favorite cocktail alternative that serves up some fun without all that sugary, calorie-filled guilt!
Crystal Light now offers mocktail mixes in Margarita, Mojito and Appletini. I’ve tried the Mojito and Margarita mixes and I have to say, I’m a fan! Like the other flavors, these drinks sans alcohol register at a mere five calories per glass. Add a shot of rum to the mojito or tequila to the margarita and you have another 100 calories. That’s a LOT better than a “normal” margarita where the mix alone can range from 200-300 calories per drink and a “regular” mojito comes in at around 175 calories. Want to skip the alcohol altogether? Add some club soda to these cocktails and serve over a tall glass of ice, and you’ll still have a refreshing way to end the day or make an afternoon more interesting!
Here are a few of my other staple “recipes” for low-cal cocktails:
- When mixing a Cape Codder (vodka & cranberry), replace high-sugar cranberry juice with light or reduced-calorie cranberry juice. For an even “slimmer” version of this summertime classic, mix one shot of raspberry or blueberry vodka with Diet Sprite, Diet 7Up, Sprite Zero or Fresca. You get the berry flavor without all the sugar.
- Use diet tonic water when mixing with vodka or gin.
- For the taste of cream soda with a kick, add a shot of vanilla vodka to a tall glass of Diet Coke.
“Death By Abby”
If that title sounds daunting, it should. In honor of another Workout Wednesday, I share the latest and greatest killer workout courtesy of Roberto Murichi, UFX instructor extraordinaire.
The workout concept is pretty basic: a one-minute timer starts counting down as we push out three burpees immediately followed by three kettlebell push presses. With the remaining time in that 60-second window, we begin our quest to conquer 200 sit-ups.
When the timer “dings,” a new 60-second countdown begins and we start all over again with the burpees and move on to the push presses. Then we add on to our previous round of sit-ups and continue to push toward 20o. Every minute marks a new start on the exercise trio. Roberto gave us a max of 20-minutes to reach the 200 mark. I finished in just under 12 minutes. (And second to classmate Zac.)
Here’s what one round looked like:
This killer workout has endless possibilities when it comes to the exercises you can include. Sticking with the 200 sit-up goal, options for the other two exercises include squat thrusters, box jumps or even pull-ups. Whatever exercises you choose, I guarantee you’ll finish feeling like you got your butt kicked pretty hard!
Tonight marks my last UFX class for awhile. I can’t thank Roberto enough for opening my eyes to new workout options and for his motivation and energy! I look forward to keeping in touch with my small group training classmates and meeting up to keep the workouts alive and continue along the path to have fun, be fit and feel fabulous!
An Unexpected Swim
I had been looking forward to spending this past weekend in Boston since I bought my Amtrak tickets back in February. Getting tickets to the Red Sox v. Yankees game for my first-ever visit to Fenway Park and seeing my beloved Bronx Bombers beat their rivals in a comeback of epic proportions was a bonus. Earlier in the day, I got to enjoy another first-ever visit to Harvard University’s Blodgett Pool. Thanks to a gracious invitation from the friend of my lifelong friend, Ania, I was able to enjoy a pool-deck view for Boston’s inaugural team relay challenge for Swim Across America.
The event brought swimmers of all ages and skill levels together with one common mission: “making waves fighting cancer.” For two hours straight, the swimmers dove into the pool striving to be on the team making the biggest splash in the fight against pediatric cancer. The proceeds from this event benefit the David B. Perini, Jr. Quality of Life Center at Dana-Farber Cancer Institute.
with US Olympic Silver Medalist Janel Jorgensen
As I watched the swimmers and cheered them on from the pool deck (luckily, no one threw me in despite my Yankees gear), I found myself in awe of their stamina and mostly of their determination to make a difference.
Before the relay started, I was fortunate to meet a woman named Suzanne. She started swimming less than a year ago and here she was swimsuiting up and making a splash in the fight against cancer. I also had the joy of meeting 1988 Olympic Silver Medalist Janel Jorgensen who has been the Executive Director of Swim Across America since 2005. Also on the pool deck was Craig Beardsley, who would have most likely won gold at the 1980 Olympics had the US not boycotted the summer games in Moscow. Then there was Kitty, who aside from directing volunteers in their tasks that morning also spent countless hours helping organize the relay’s details before diving in with the other swimmers.
While the swim relay spanned a few hours, it’s really impossible to clock the amount of behind-the-scenes prep time leading up to events like these. Between the fund raising, training and hammering out all those pesky little details, the swimmers and organizers reminded me how a passion for swimming, running or any kind of physical activity can do so much more than get the heart pumping. Using that passion to raise awareness and money in the fight against cancer is one of the best ways I can think of to have fun, be fit and feel fabulous!
Strong Finish Friday!
AMRAP Example
AMRAP.
No need to adjust your eyes. I had no idea what that “word” meant when I first saw it written in erasable marker on a mirror in the gym before one of my first Ultimate Fitness Experience classes. Since then, not unlike the burpee, it’s a word I’ve come to love and hate. It’s an abbreviation that stands for “As Many Reps / Rounds As Possible.”
The directive pushes you to do as much work as possible in a given amount of time. Here are just a few some examples of the high-intensity AMRAPs I’ve pushed through during the past month courtesy of our class instructor Roberto Murichi:
7-minute AMRAP: 21 sit-ups, 7 box jumps
For this workout, you push out as many rounds of 21 sit-ups followed by seven box jumps. You rest when you need to, but of course the idea is to sweat through multiple rounds.
20-minute AMRAP: 15 rear lunges, 15 push presses, 10 kettle bell high pulls
Same concept as above but different exercises for longer amount of time. I managed to get through six rounds. Adding it all up in terms of reps, that meant 90 rear lunges; 90 push presses and 60 high pulls.
If you’re not a complete fitness newbie, AMRAPs can be a great way to make the most of a limited amount of time. You can also progress or regress as needed. The first day of UFX, Roberto had us perform a four-minute Tabata using a combination of four rounds of squats followed by four rounds of sit-ups. That meant pushing out as many squats or sit-ups as we could (or AMRAPs) in a 20-second work period followed by 10 seconds of rest and repeating the cycle eight times. Maybe the first time you try this Tabata, you can barely perform seven squats in 20 seconds. Then a few weeks later, you’re banging out 15-18. Listen to your body about moving at a good pace for you.
Again, these workouts aren’t for the faint of heart or anyone who’s brand spankin’ new to exercise. However, if you’re looking to kick things up a notch, using the AMRAP practice in your workout can be a challenging way to have fun, be fit and feel fabulous!
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