Category Archives: Nutrition
LauraLovesFitness Turns Three!
Wow! It feels like it was just yesterday I was writing about LauraLovesFitness hitting the two-year mark. Now here we are 365 days later – well, 368 to be exact – celebrating the last of the toddler years for my baby blog.
This marks the 311th post published since July 11th, 2011. Topics have ranged from the importance of flexibility training to the importance of taking care of our mental health while focusing on physical fitness. You’ve read about a wide variety of favorites including Tabata workouts; lo-cal cocktail recipes and must-haves for my fridge. You’ve listened to me chat with fitness powerhouses on Lifestyle Accountability, 2FitChx and Curtis Harwell Fitness Radio. You’ve learned about the ups and downs in my life as a corporate video producer. You’ve even shared my grief and sent supportive messages following some serious shake-ups including my dad’s heart surgery and the loss of several loved ones.
The topics vary from week to week, but I continue to write each and every post with the same purpose that inspired me to start this blog in the first place: to motivate people to take better care of themselves. Not everyone likes to exercise. Not everyone wants to choose celery sticks over cheesecake. However, if I’ve inspired just one person to find some sort of physical activity that makes him or her feel good; pack frozen grapes instead of chocolate covered ones for a family picnic or decide to unwind after a bad day at the gym instead of the bar, then I have plenty to celebrate on this special occasion.
Anyone who follows me on Facebook and Twitter knows I sometimes repeat my favorite quotes. In that vain, here are five posts from the past year that I deem worthy of a second read. (Of course, I’d love to hear if there are one or two on your list!)
Why I Can’t Wait to Start Teaching PILOXING®.
Physique57®: The Workout that Changed My Life
A Not-So-Typical Motivation Monday
Why Fitness Should Be All About You
If you haven’t connected with me on Facebook, Twitter or Instagram yet, I hope you will soon. Consider it a birthday present! And stay tuned for exciting things to come in the months ahead. While I don’t want to spoil the surprise just yet, I can tell you if you live in New York, you’ll be seeing me on television soon.
Of course, I’ve saved the best for last and that is a heartfelt thank you to my family, friends and all my readers. Whether you’re a lifelong bestie who signed up for a blog subscription on day one or part of the #fitfam I found in the social media world, I appreciate anyone who takes time out of a busy day to check in. Moving forward, I’d love to know which topics you’d like to read more about as well as the ones you’d prefer to see less frequently. Three years into the blogosphere, I realize more than ever how much of a team effort is involved to stay the course on this lifelong journey to have fun, be fit and feel fabulous!
Bring on the BBQs!
On this last Motivation Monday of June, I’m excited to welcome the start of my favorite month of the year! I love July because it’s snack in the middle of my favorite season. Toss in Independence Day, fireworks, lots of daylight and all the opportunities for get-togethers, and you have my recipe for a great 31 days ahead.
While we tend to lighten up at this time if year by wearing less clothing and trying to savor more carefree moments with family and friends, barbecue season can offer some tasty challenges when it comes to keeping our healthy habits in check. The good news is you can enjoy the grilled fare along with some summer libations and still feel good in your favorite bikini or sundress.
Here are my top five summer party survival tips:
1) Lighten Up the Libations: Orange, cranberry and pineapple juice are great mixers, but they’re loaded with sugar and unwanted calories. A better bet is to pick your poison and mix it with seltzer and lots of ice. Then add a couple of slices of fresh oranges, lemons, limes or even some pineapple chunks for flavor. The same goes for soda and energy drinks. Pick the zero-calorie versions when mixing them with alcohol. A At home, I always have a pitcher of Crystal Light in my fridge. When I add vodka, I measure the serving with a shot glass to keep tabs on how just how much alcohol I’m drinking. Finally, whether you’re partying at home or at a friend’s house, throw back water, seltzer or diet soda for every other drink to stay hydrated and keep the calorie intake under control.
2) Have a Snack: You never want to arrive hungry. That’s a surefire way to dig right into the chips and dips or other high-calorie platters. Have a snack with some protein about an hour before you head to the celebration. My go-to is usually a fat-free Greek yogurt with a handful of almonds, berries or a banana.
3) Weigh Your Options: If it’s on the menu, grilled shrimp is a great protein choice. Chicken has less calories than a cheeseburger or hot dog. By the way, I’d never tell anyone NOT to have a cheeseburger or hot dog if that’s what you really want. Just fill your paper plate with veggie or salad options first so you don’t have too much room for more than one burger or dog.
4) Be a Kid Again: Popsicles are a lower-calorie dessert option than cookies, cupcakes and other sweet treats.Maybe you even opt to bring a box or two along with the fruit salad or other dish you brought your host or hostess.
5) Get Moving: If your gym is closed for the 4th of July or you just can’t get to your normal workout spot because of time constraints, you can still go for a walk in your neighborhood or pop a DVD in the TV to get some exercise. If you know your party planner usually likes to get a good game of volleyball or if you’re the person the kids like to play, be sure to have a pair of sneakers with you for whatever action pops up.
Whatever your plans are for the month ahead, a little planning and a lot of common sense can make all the difference when it comes to staying on track with your plans to have fun, be fit and feel fabulous!
Summer Fitness Shopping List
Bring on Summer!
On this Motivation Monday, we are six days away from the official start of spring. As you can probably tell from my last few posts, this bona fide beach bunny is very excited about the arrival of my favorite season. So for my last pre-summer post, I thought I’d offer a few fitness-related items to add to your shopping list as you gear up for fun in the sun and new chances to get outside and get moving.
1) Re-usable water bottle: Hydrate, hydrate, hydrate. My rule of thumb is unless you’re playing a sport for 90 minutes or longer, stay away from sugary energy drinks.
2) Sportsfood strips: Whether you’re hitting the trails for a run, the beach for a swim or the park for a picnic, throw a cartridge or two of these no-calorie, no-sugar electrolyte strips in your bag. Click here to see why I never go anywhere without them. (And when you order them, don’t forget to use coupon code Laura for a 15% discount.)
3) Moisture-wicking clothing: Sometimes the gear I wear makes all the difference between sweating it out and throwing in the towel.
3) Portable / non-perishable snacks: Open any of my backpacks or beach bags, and chances are you’ll find almonds, a banana and a protein bars. At this time of year, some of my other favorites to pack in a cooler are celery, watermelon and frozen grapes.
4) Jump rope: My favorite portable workout tool that can be used just about anywhere.
5) New kicks: You may recall I get a new pair of cross trainers twice a year. Since I tend to ask Santa to leave one pair under the tree for me on Christmas Day, this is the time of year I look for the next pair that I can start wearing down.
6) Sunscreen: I did a lot of damage to my skin with all the sun worshiping I did in my teens and 20s. After developing Rosacea in my 30s, I’m much more diligent about protecting my skin. I look for products that are lightweight, waterproof and formulated specifically for sensitive skin.
7) Good tunes: I simply cannot get into my workout without some heart-pounding beats. Here are the five songs currently giving me the biggest boost for cardio, Tabatas and weight training (some are old, some are new):
“Girl Gone Wild (Dave Aude Remix)” – Madonna- “The Walker” – Fitz & The Tantrums
- “Ease off the Liquor” – Timbaland
- “Love Runs Out” -One Republic
- “Bigfoot” – W&W
Now bring on the start of summer 2014 and plenty of sun-filled days and chances to have fun, be fit and feel fabulous right through Labor Day!
Bring on Summer!
SO ready for summer!
After an absolutely gorgeous weekend here in New York City, this Motivation Monday has me completely pumped for the official arrival of summer 2014! At this time of year, I’d rather be out doing something active than reading about it. So, today I offer three simple tips to help make the most out of this month and the summer ahead.
1) Stay hydrated: As the mercury rises, we tend to be more aware of getting the right amount of fluids throughout the day. Be sure to drink 16 ounces of water one hour before your workout and keep sipping throughout. I’m also a big fan of the latest addition to my fitness survival tool “kit.” If you haven’t tried Sportsfood electrolyte strips yet, there’s no time like now give them a test run. Click here for a reminder on why I use the zero-calorie, zero-guilt take-anywhere strips. One final note on hydration: Unless you’re an athlete running up and down a court or field for 90 minutes or longer, skip the extra calories in those sugary energy drinks and stick with water.
2) Love The Skin You’re In: ‘Tis the season for short shorts, tank tops, bikinis and all-things skin revealing. Which makes it all too easy to start the self-sabotaging act of comparing ourselves to others. So, here’s an important reminder: no two bodies are built the same. Let other fitness fanatics motivate you to move simply because you want to feel the same endorphin rush they’re experiencing. It shouldn’t be about getting the same “six-pack” abs as the woman who just ran by you in the beach or the same pecs as the guy banging out push-ups on the park bench. If you’re doing all you can to exercise and eat healthy, give yourself a high five and bask in all the positives you experience because of your lifestyle.
3)Mix it Up! Since variety is the spice of life, gearing up for a new season is a great time to mix up your exercise routine. Summer is the perfect time to explore your options beyond the four walls of a gym. Maybe this is the year you try paddle boarding, Saturday morning boot camp classes in the park, Tabatas on the beach or join a social volleyball club in your community. Turn the outdoors into your fitness playground and have some fun!
If you have any tips that add to your summertime fitness fun, I’d love to hear about them! Here’s to another great week ahead filled with lots of opportunities to have fun, be fit and feel fabulous!
Motivation Monday x Three!
One Fit Chick…Photo by Leslie Hassler
We made it to the first Motivation Monday of May! Every month brings new opportunities, and I’m happy to report this one started off with a bang. Once again, I can thank my time in Twitterville for making it happen.
It’s been nearly two years since I met fellow fierce fitness femmes Monica Gauntt and Lori Ross. They’re actually part of about a dozen tweeps that make up our #fitfam. (For you non-tweeters, that’s short for Fitness Family.) We live in all different parts of the country, but during the past couple of years, we’ve said virtual hellos almost every morning to get moving; sent multiple shout-outs to keep us energized throughout the day and even sent hugs and prayers via cyberspace to help each other power through injuries, job losses, divorces, deaths and other challenging times.
Monica and Lori took their relationship beyond Twitter to become 2fitchx. Each fabulous “Frista” has overcome major hurdles in her quest to find a healthy balance in this crazy ride called life. Lori lost 125 pounds and Monica broke free of the yo-yo dieting prison and other unhealthy habits. They share their very personal stories along with tips and motivational messages in a weekly radio show. I was honored to be a guest on that show just this past Friday.
Meets 2FitChx, Lori & Monica
Please click here to find out what happens when three fit chicks get together. (The fact that we’re all blonde just adds to the fun!) I hope you’ll find some motivation to stay on track with your own health and fitness goals in our candid, fun-filled banter ranging from the workouts we love to how “stripping” has changed our lives. (Bet that piqued your curiosity!) Be sure to catch Monica and Lori’s future shows on Fridays live at 11 am CT or 6:00p CT for the replay. Listen on Indio Radio via the tunein app on your smartphone or IndioRadio.com. You can check out the archived shows 24/7 at 2FitChx.podomatic.com.
I’m still blown away by some of the amazing people I’ve met through social media, and Monica and Lori are part of a group of that keeps me motivated. Even positive peeps like me can have a low day now and then, and I’m thankful for 2FitChx and the other members of my #FitFam who inspire me to chase my own dreams to have fun, be fit and feel fabulous!
Holiday Aftermath
They say a picture is worth a thousand words. Considering most of my Motivation Monday posts wrap in 500 words or less, I think it’s safe to say the following two pictures speak volumes. They illustrate the reasons I’ll be pushing my workouts a little harder today.
Thanks Easter Bunny!
Red wine goes well with any holiday!
Whether you celebrated Easter or another special occasion over the weekend, I hope you enjoyed yourself. If those good times happened to involve a little extra food and drink, don’t sweat it. Think about the happy memories you made and don’t forget the gym bag as you head out the door and tackle a new work week filled with plenty of chances to have fun, be fit and feel fabulous!
Welcome Spring!
Another Springtime bonus? Baseball season is almost here!
Photo by Leslie Hassler
It’s the first Motivation Monday of the Spring of 2014! Obviously, Mother Nature has yet to catch up with the calendar. (We’re bracing for more snow here in New York tomorrow.) So for now I’ll enjoy the little rush I get from just wishing people a happy Spring! As we all try to catch the buzz of a new season, it’s also the perfect time to think about shaking up your fitness routine.
There are three reasons why change is good when it comes to how you exercise:
- Avoid a Plateau: If you run at the same speed on the treadmill everyday for 20 minutes, your body will eventually hit a plateau. You’ll still burn calories, but you’ll need to increase your resistance levels or speed if you want to help boost your metabolism and maximize results. This is the same reason personal trainers push clients to increase reps with each workout. As your strength and endurance grows, so should your workout.
- Avoid Over-Training: Doing the same workout day after day doesn’t allow muscle groups time to rest and recover and ultimately grow. This not only diminishes returns on your hard work, but it also puts you at increased risk for injury. This is why I mix up my cardio days and take different Physique57 signature and mat classes throughout the week. I also take at least one day off each week.
- Avoid Burnout: If you get bored with your fitness routine, you’re likely to stop putting 100% into your work. If you stop seeing results, you may give up on your fitness goals altogether. Trying new group exercise classes and weight training circuits can keep things fresh.
The good news is there are simple ways to add a little variety to your routine:
1) Start jumping rope: Along with making you feel like a kid again, jumping rope can burn up to 20 calories per minute! Also, since you only need one portable piece of equipment, you can do it just about anywhere. (Just watch your ceiling height!) Even walkers can incorporate jumping rope into their routine and take things to the next level. Try this: walk at your top speed for 5 minutes and then jump rope for 1 minute. Keep switching between walking and jumping rope and work your way up to a total of 30 minutes. Ideally, try to work up to three walking/jumping sessions three times a week for two weeks.
2) Tweak the traditional push-up: Place your feet on a six- to eight-inch high step as you get in plank position and perform a push-up as you normally would. Be sure to draw in your navel and squeeze the glutes through all your reps. Adding the step creates more work for your shoulders along with the chest. (Feel free to use stairs in your house or outside your building as the step!)
3) Take it outside: Sometimes a change of venue is all you need to put that extra spring in your step! Take Tabata training to the park, the backyard or the deck. Take advantage of the extra daylight and meet a friend or catch up with that special someone over a walk before or after dinner.
4) Get some new gear: I recently strayed from basic black to purchase a few new pairs of workout pants and tank tops. (I’m now a first-time owner of purple yoga pants!) Whether it’s a new pair of cross trainers or a moisture-wicking sports bra or pair of shorts, sometimes a pop of color can go a long way in lifting your mood and getting you pumped to workout. Who doesn’t like to show off new clothes or kicks?
5) Get a new playlist: I can always count on heart-pounding beats to keep me moving! If you need some new tunes, here are some of my latest favorites:
- “Made Of (Chuckie Mix)” by Nause
- “September (Neil McLellan Remix)” by St. Lucia
- “Fire In Your New Shoes” by Kaskade (feat. Dragonette)
- “What’s Up Suckaz” by TJF
- “#Selfie” by The Chain smokers
So, how are you planning to take things up a notch this spring? Let me know so we can all share some ideas on our neverending quest to have fun, be fit and feel fabulous!
” Spring is nature’s way of saying, ‘Let’s party!’ “
-Robin Williams
New Food Find
Newest Go-To Meal: Grilled Fish & “Superfood Pilaf”
Today’s Motivation Monday message is all about fuel. If you make a commitment to move more, it’s crucial to give your body the fuel it needs to keep moving – both in and out of the gym. Since people are always asking me what I eat to stay healthy, I thought I’d share one of my new favorites. On top of being tasty, it goes from my microwave to my plate in about seven minutes. Anything but a master cook, I always look for foods that are nutritious, filling and super easy to prepare.
My newest find is a Trader Joe’s product called “Superfood Pilaf.” An organic combination of quinoa, sweet potatoes, kale and carrots, it’s rich in iron, dietary fiber, vitamins A and C and it’s the perfect complement to a piece of grilled chicken, fish or lean red meat. It’s also a nice break from the “ordinary” brown rice or the whole grain farro I usually make.
The bottom line is you don’t have to spend tons of time in the kitchen to follow a healthy lifestyle. A little bit of prep goes a long way. For me, that means spending a little time every Sunday chopping and slicing fresh produce into individual serving containers that I can grab each day of the week. Along with an ample supply of microwavable frozen veggies (like the “Superfood Pilaf”), I also stay stocked with go-to proteins like chicken breasts or frozen tilapia filets. Taking two minutes in the morning to move a piece of protein from the freezer to the fridge to defrost can mean the difference between grilling up something healthy for dinner or ordering something filled with extra calories, extra grease and extra guilt.
I’m always on the lookout for easy-to-prepare and healthy meals or snack items, so if you have one or two, I’d love to hear from you! Remember, striking a healthy balance between diet and exercise is the best way to stay on track with your goals to have fun, be fit and feel fabulous!
Don’t Give Up Now!
It’s hard to believe this is the last Motivation Monday of February. However, I’m having an even harder time coming to grips with the fact that we’re nine weeks into 2014!
Unfortunately just like every other year at this time, I have less of a wait for the elliptical or chest press machines at New York Sports Club and there’s even a bit more space at the barre at Physique57. Why? Because this is the time when lots of people find themselves standing on the precipice of throwing in the towel on those health and fitness goals. If you’re one of them, I hope this post will help you stay the course. If you’ve become a bit discouraged, bored or burned out, now’s the perfect time to step back and assess the good things that have been happening since you made your New Year’s resolutions.
All too often in this hectic life, we can dwell on the negative. So let’s start clearing the mind of those self-sabotaging thoughts such as “I’ve been working out and eating better for almost two months and I still can’t fit into those skinny jeans I bought five years ago.” Step back, take a deep breath, give yourself a good reality check and turn your attention to the positive. Ask yourself if your healthier habits have caused any of the following side effects:
- Increased energy throughout the day
- Sharper focus at work and/or getting things done around the house
- Healthier glow to your skin
- Not feeling winded after daily activities like carrying groceries or one of your kids up a flight of stairs
- Better posture
- Better overall mood and less irritability
- A stronger immune system kept the cold and flu bugs at bay or helped you feel better faster even if you did get sick during the peak winter months
- More solid shut-eye
If you’ve experienced any or all of the above, then you have some tangible reasons to stick with your routine. Remember, the health and fitness journey is a road that stretches for an entire lifetime. Along that road, each and every one of us will encounter wrong turns, speed bumps and nasty potholes, but those are the times to remember there are smooth patches, too. If you experienced some dangerous curves just this weekend enjoying a few too many calories and slacking off on the exercise, don’t sweat it. This is a brand new day, the start of a brand new week and a fresh slate of chances to have fun, be fit and feel fabulous!
The Aftermath
The source behind this Motivation Monday can be summed up in three little words: Super Bowl Sunday.
If your team didn’t win the big game, it may be comforting to know at least you’re not alone in struggling with the aftershocks of food overload. It’s probably no surprise to hear Super Bowl Sunday is the second-biggest calorie-consumption day of the year after Thanksgiving. Just how many calories, you ask? Let’s put it this way: the recommended daily caloric intake for people looking to maintain their weight is roughly 2,000 calories. On Super Bowl Sunday, the majority of Americans eat close to 2,800 calories…in about three hours.
Even if you’re not a big football fan, Super Bowl Sunday has become an American tradition like apple pie. I think it’s because the big game and the big-budget commercials that play in between the big plays offer the perfect opportunity for friends and family to get together. Those get-togethers always seem to be fueled by many of the foods most of us try to avoid on a regular basis.
With some help CalorieKing, I put together a playbook featuring some of America’s favorite Super Bowl foods. Considering many or all of these items may have been on your game day menu, I’ll let you add them up based on how many pieces, slices or serving sizes you enjoyed. As you calculate the numbers in your head or using the calculator on your smart phone, I imagine you may have found a good reason to get off your you-know-what and start that next run or workout pronto.
- Queso Dip = 71 calories per serving. (A serving is 2 tablespoons and most people have closer to 10. Each serving also includes 5 grams of fat)
- Doritos’ Tortilla Chips, Cool Ranch Flavored (12 chips) = 140 calories
- Lays’ Potato Chips, Sour Cream & Onion Flavored (17 chips) = 160 calories
- 5 Pigs-in-a-Blanket = 470 calories
- 5-wing serving of hot wings = Anywhere from 300 to 597 calories (depending on the sauce and dip they’re served with)
- 1 Slice of Cheese Pizza = 240 calories
- 1 Slice of Pepperoni Pizza = 298 calories
- 1 Slice of Papa John’s “The Works” Pizza = 330 calories
- Bowl of Chili = Calories range from 300 – 600 based on the recipe. (e.g. cheese v. no-cheese)
- 1 Light Beer (12 oz) = 96 calories
- 1 Regular Beer or Ale (12 oz) = 150 calories
- 1 Regular Soda (12oz) = 140 calories
Whatever you ate and whatever team you cheered for, I hope your Super Bowl Sunday was a fun one. If that included going a bit overboard with the food and drink, don’t sweat it. Just use today as your chance to get back on track with your regularly scheduled, not-so-gluttonous plans to have fun, be fit and feel fabulous!
lauralovesfitness 