Category Archives: Nutrition
Make Your “Me Time” Belong To You
Knock Out The Noise!
Photo by Leslie Hassler
This short and sweet Motivation Monday post is all about you. Specifically, it’s a reminder that’s exactly what the time you make to exercise should be – time for you and nothing else.
I can’t tell you how many times I’m surrounded by people on elliptical machines or even at the weight rack who focus on their texts or emails when they should be concentrating on their form, their breathing and the oh-so-wonderful benefit of clearing the mind. Snap your Instagram photo and move on to your exercise routine, people! Honestly, if you’re not a doctor or emergency worker on call or a mom with a sick kid at home, how many of us really need to respond to that new email right away? Will the world stop spinning if you update a client on a project 30 minutes after you receive the message instead of ten?
In a world where we search workouts that give us the biggest benefits in the shortest amount of time, we absolutely owe it to ourselves to make those precious minutes count. So here’s my challenge for you this week: whether you decide to take a 20-minute walk in the morning, squeeze in a 30-minute workout on your lunch break or commit to a total hour of a group exercise class after work, tell your colleagues, family and friends you’re simply not available during that window of time. Before you snicker and say, “Laura, that’s impossible,” think about this: if taking 10 minutes out of your day to bang out some burpees or take a brisk walk is going to make you calmer and think more clearly when challenged by deadlines; difficult clients or your kid’s core math homework, then you owe it to yourself to be strong and tell people when you need a few minutes of me-time.
Sometimes the hardest part of taking care of ourselves is telling even the people who love us the most what we need to be a healthier and happier person. Why not use this week – when we welcome a brand new season – to take a chance and see what happens. If the world doesn’t stop spinning because you waited 20 minutes to respond to a few texts, then I’d say you’ve taken a bold step forward in your journey to have fun, be fit and feel fabulous!
Get Ready to FALL into Fitness!
Here Comes the Fall!
Is it me, or does the time between Memorial Day and Labor Day fly by faster with each passing year? I know the calendar says we still have 16 days until the official start of autumn, but for me, summer ends with Labor Day. Sigh. I hope everyone enjoyed the end of the season and that the new month is off to a strong start.
One thing I love about September is the fact that all the back-to-school buzz makes this the perfect time to re-focus your attention on getting your health and fitness routine in tip-top shape. Maybe you’re thinking: “Laura, are you kidding? I’m too busy trying to get the kids back on a regular schedule, I have no time to even think about working out!” Well, why not turn that challenge into an opportunity? As you help the family re-adjust to the non-summer-Friday work weeks and new start times for school and after-school activities, it’s also the time to fit some fitness into your own routine. Who deserves to carve out some time get that daily dose of much-needed endorphins? The answer is simple – YOU!
Here are some tips to set the pace for a FITASTIC fall ahead:
- Seek Out New Schedules & Offers: Group fitness schedules often change in September. Maybe this is the season that total body conditioning class finally fits into your schedule. Be sure to ask about any back-to-school specials, including friends and family rates. This is a great time to make exercise a family affair or schedule bi-weekly workouts with a buddy!
- Fall Into Healthy Eating Habits: Packing lunch for the kiddies? Add just a few more minutes to the prep time and create some healthy snacks or small meals for yourself. I spend approximately 30 minutes every Sunday slicing and dicing veggies including peppers, celery sticks and carrots and then pack them in reusable containers. I can grab a portion anytime as a healthy snack or side dish or I can mix the veggies with brown rice for a mini-meal. Some of my other favorite go-to eats include raw almonds, green apples and hard boiled eggs.
- Put It In Writing: If you drive your kids to school or your spouse to the train station, figure out if there’s time immediately following a drop-off or right before a pick-up for a workout. You could hit the gym for a group exercise class, drive a few more blocks to the park for a run or meet a friend for a brisk walk. Typing the activity in to your smart phone task list or putting an old-fashioned sticky note on the fridge is a great visual boost to keep that workout on the schedule.
- Ten Minutes of Something is Better than Nothing! As time seems to grow more precious each day, there are plenty of workouts geared toward gaining maximum results in less time.Click here for a refresher on my “Tear-It-Up-in-Ten Circuit” Do you really only have five minutes to spare? No problem. Click here for a reminder on how you can burn some calories and get the heart pumping with the four-minute Tabata workout.
- Wardrobe Prep: Do you help your kids pick out their clothes before they go to bed? Then go ahead and put out your own morning workout gear, too! Put your clothes in the bathroom the night before. It’s usually the first room we visit after we wake up, so if your clothes are staring you in the face, it may be harder to ditch the workout. If you’re exercising after work, pack your gym bag the night before and leave it by the door to grab on your way out. (And don’t forget to grab one of your prepped snacks for some healthy fuel, too!)
Finally, it’s important to remember getting fitness on your schedule and healthy foods into your fridge are two big steps toward a healthier you in the season ahead. During my annual August blogging hiatus, I had many conversations with several different gal pals (who also happen to be great moms) about their frustration over falling off the fitness wagon over the summer. Between keeping the kids entertained and all the BBQs, they found themselves eager to get back into a leaner, meaner routine. I’ll tell you what I told them: leave the “sins of the summer” in the past, but keep the memories close in your heart. Just as the leaves are sure to fall in the days ahead, you’ll soon find yourself back on track with your efforts to have fun, be fit and feel fabulous!
LauraLovesFitness Turns Five!
My friends who are parents tell me time goes by faster and faster as their kids get older. As this Motivation Monday marks the start of the week my “baby” blog turns five-years-old, I can totally relate!
It’s impossible to highlight all the changes we’ve witnessed as a country since my very first blog post on July 13, 2011. We’re marching toward what many consider to be the most important presidential election in our nation’s history. Everything from the climate, the state of Wall Street and celebrity relationships change on what seems like a daily basis.
Closer to home, I’ve been through plenty of changes in the past year alone. New opportunities emerged in the world of production and on-camera spokesperson work. I added Fitness Nutrition Specialist to the fitness industry certificates hanging on my wall. I powered through my second Avon 39 Walk for Breast Cancer and can’t wait to lace up for a third adventure in October. Of course, there have also been some major upheavals. Just last week, I said good-bye to a high school friend taken from this world far too soon in a tragic accident. Later this week, my parents will move out of my childhood home and start a new beginning at a new address.
As each year passes, I realize just how quickly things can turn from happy and exciting to scary and sad. I also know I’ve managed the ups and downs of another year thanks to my faith; an amazing network of people I am blessed to call friends and family and that daily surge of endorphins I get through exercise. It’s amazing how a good sweat helps bring me back to center even when I feel like life is completely out of whack.
Then there’s the weekly installments here at LauraLovesFitness. In this chaotic world, I find some sense of clarity when I can get my thoughts out “on paper.” It’s cathartic to share my successes and failures on the never-ending quest for well-being.
Here are some of my favorite posts since July 2015:
Sticking with those Healthy Resolutions
A Little Support Goes A Long Way!
I close this blog birthday post like all the previous ones: with a heartfelt thank you to all my readers who inspire to keep on keepin’ on! Whether you’ve been following my blog since the first post or started just recently; taken the time to retweet something I’ve written; liked, shared or commented on my Facebook or Instagram posts – each act of support goes a long way! If there’s anything you want to read more or less about here, I’d love to hear your suggestions for ways to take LauraLovesFitness through another year.
So, here’s to what comes next not only for my blog, but for the adventures that await on our continuing journey to have fun, be fit and feel fabulous!
Happy 240th Birthday, America!
Happy 4th of July!
It’s hard to believe this Motivation Monday brings us to another birthday celebration for the good ol’ U.S.A. Hoping you’ll spend this holiday enjoying time with family and friends rather than surfing the web, this week’s post will be super short and sweet.
First, click here for a reminder on how to make it through that all-day BBQ without throwing your healthy habits out the window. Second, I leave it to some of our founding fathers to offer a patriotic twist on my weekly wish for you to get out there and attack those plans to have fun, be fit and feel fabulous!
“We should not look back unless it is to derive useful lessons from past errors, and for the purpose of profiting by dearly bought experience.” – George Washington
“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.” – Thomas Jefferson
“A little flattery will support a man through great fatigue.” – James Monroe
“Well done is better than well said.” – Benjamin Franklin
“Wine is constant proof that God loves us and loves to see us happy.”- Benjamin Franklin
My Top Three Tips for a Healthy Vacation
Happy only-one-week-until-the-official-start-of-summer Motivation Monday to all!
Since many people are putting the finishing touches on their vacation plans, I thought a timely part two to last week’s prep-for-summer post would be to offer my top three tips to make that long-awaited getaway as healthy as possible:
Pack healthy “stuff!” Whether you’re escaping for a long weekend or extended time away, don’t get caught off guard! My go-to snack / meal options that fit easily in any bag include:
- Protein shake packets and a portable shaker (I love starting every morning with an Isagenix shake);
- Low-sugar snack bars like KIND snacks
- Almonds
- Microwave popcorn.
Remember, just because there’s an all-you-can eat breakfast buffet doesn’t mean you have to fill your plate with every item every morning. Consider starting the day with a protein shake for breakfast and that frosty cocktail at lunchtime might not feel as naughty! Having your own snacks handy can also mean the difference between staving off hunger with some protein-packed almonds instead of running to the empty-calorie-filled snack bar. If you have a fridge where you’re staying, stop by the local market on day one to keep plenty of non-fat yogurt, fruit and other healthy options around. Again, you’ll be able to enjoy your main meals knowing you made smarter choices throughout the day. Last but certainly least, don’t the quick-drying workout wear for breaking a sweat!
Be adventurous! Have you been wanting to try yoga or a high-intensity boot camp class? Check out your hotel daily activity list and see what activities can be added to your daily fun. Got kids? Things like kayaking, paddle boarding and canoeing are great ways to get the blood pumping while still spending time together as family. Just be sure to pace yourself. If you’re trying a brand new activity, be sure to stay hydrated and stretch! And don’t over do it on day one. The last thing you want is to get sidelined from your vacation fun!
Rest! Remember, you ARE on vacation! If you’re not “killing” those workouts like you do at home or one rest day turns into three, don’t sweat it. I think it’s hard to find anyone whose body and mind couldn’t use some downtime these days so bask in whatever relaxation time you can fine. While you’re at it, lay off that smart phone! Seriously, the world won’t end if you don’t post on your social media feed every hour that you’re away. Instead, why not use the time to connect the old fashioned way: enjoy a face-to-face chat while basking under the shade of a palm tree or during a long, leisurely walk.
The bottom line is whatever you do on vacation, remember, it’s your time to reboot the mind, body and spirit. Sometimes hitting the pause button is exact what we need to tackle the stress of everyday life and stay on track with our plans to have fun, be fit and feel fabulous!
A Fit & Fun Summertime Shopping List
Yay – summer is only two weeks away!
This Motivation Monday brings us just 14 days away from the official start of this beach bunny’s favorite season. As the school days wind down and summer vacation plans take shape, I thought this was a good time to offer my must-have list for a safe season ahead:
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 those high-calorie, sugar-loaded energy drinks.
2) BFit Labs Electrolyte Spray: Speaking of hydration, don’t forget to keep those all-important electrolytes in check! Tossing a bottle of Bfit Labs Rapid Electrolyte Spray into your gym or beach bag is the perfect way to stay hydrated wherever the day takes you. Whether you choose Berry Blast or Very Vanilla, the sprays (made by Sportsfood, Inc.) contain 0 calories, 0 sugars, 0 carbs and 0 food dyes. They DO give you just the right spritz of sodium and potassium, along with a shot of vitamins B6 and B12.
3) Portable / non-perishable snacks: Open any of my backpacks or beach bags, and chances are you’ll find almonds, a KIND bar and a banana or a green apple. Some of my beach cooler favorites include watermelon, frozen grapes and celery.
4) Moisture-wicking clothing: Sometimes the shirt on my back makes all the difference between sweating it out and throwing in the towel!
5) Jump rope: The ultimate portable workout tool that can be used just about anywhere.
6) New kicks: If it’s been six months since you got your last pair of sneakers, now’s the time to look for new support. When you’re out getting that new bathing suit and sunscreen, make a stop in the athletic footwear department.
7) Sunscreen: I’m 100% guilty of overdosing on way too much sunshine in my teens and 20s. Since developing Rosacea in my mid-30s, I’ve become more diligent about protecting my skin. I look for products that are lightweight, waterproof and formulated specifically for sensitive skin. My go-to for the last several years has been La-Roche Posay Ultralight Sunscreen Fluid.
So, what’s on your must-have summertime fun list? I’d love to know! Sharing ideas is always a great way to help everyone enjoy a safe season filled with lots of opportunities to have fun, be fit and feel fabulous!
Gearing Up for a Fun, Fit and Fabulous Summer!
I hope this rare Tear-It-Up Tuesday post finds everyone doing well after a safe and Happy Memorial Day weekend! Now that we’ve unofficially kicked off the summer of 2016, I thought I’d offer three quick tips to get your mind and body ready for my favorite season of the year.
- Stretch, stretch and stretch some more! Whether your new routine involves outdoor boot camps or beach volleyball games, a lot of us are using some muscles that haven’t seen some action in awhile. Be sure to stretch and stay hydrated to keep the aches and pain to a minimum and help prevent injuries.
- Don’t ignore the core! Many of us are breaking a sweat on unstable terrain so it’s important to keep the core muscles strong to maintain good balance and prevent falls. Whether you’re running, swimming or playing a game of pick-up, taking five extra minutes to add some planks and crunches to your routine can keep your center of gravity strong and keep you on your feet!
- Time for new kicks? I believe every should replace their athletic shoes every six months to make sure you have solid support for your activities. If you’re buying a new bathing suit or other summertime gear, why not add a new pair of sneakers to your closet, too?
Looking for a few tools to help with your summer of fitness fun? The three-minute below offers a few ideas. My thanks to Me + My, Arnicare and Halo for giving me the opportunity to be the spokesperson for their products and to the team at Vidicom for another great production. After you check out the video, get out there and enjoy the abbreviated work week and all the opportunities ahead to have fun, be fit and feel fabulous!
Gearing Up for The Summertime Cocktail Season
Could the weeks be flying by any faster? I think the crazy weather we’ve been experiencing here in New York (along with much of the country) adds to my sheer disbelief that this Motivation Monday brings us exactly one week from Memorial Day – the unofficial start of summer.
In anticipation of the mercury rising and the sun finally shining in full force, I know I’m looking forward to a little margarita madness and other refreshing get-togethers with friends and family. Always one to promote the everything-in-moderation lifestyle, I also subscribe to the notion that a little preparation can make for a smart season ahead.
So for all my fellow libation lovers out there, here are a few of my go-to ricks for enjoying those booze-infused beverages with less guilt!
- Use Real Fruit for Flavor: 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.
- Other Low-Cal Options: Pick the zero-calorie versions when mixing them with alcohol. At home, I like to keep 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.
- The Every-Other-Drink Attack: 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.
On-The-Rocks & Frosty Alternatives:
- 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.
- Mudslides are delicious, but wow, do they pack a punch when it comes to calories! 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 Kahlua, but that will up the calories a bit.)
Spray Your Way to a Better Workout
It’s hard to believe it’s been two years since I wrote about how “stripping” changed my fitness routine. On this Motivation Monday, I’m excited to let you know the same company that introduced me to the power of the electrolyte strip has found a great way for everyone to spray their way to a better workout!
Adding a bottle of Bfit Labs Rapid Electrolyte Spray to your gym bag is a great way to stay fueled and hydrated wherever the day takes you. The spray is made by Sportsfood, Inc., the creator of the rapid electrolyte replacement oral thin film strip that dissolves instantly in your mouth. Just like the strips, each spray of Berry Blast of Very Vanilla contains 0 calories, 0 sugars, 0 carbs and 0 food dyes.
In addition replenishing the all-important electrolytes sodium and potassium, the liposomal spray also delivers a shot of vitamins B6 and B12. In addition to drinking water, I gave the spray a try during one of my forever challenging Physique57 workouts: two sprays before the warm-up and two more half-way through class. While I still felt the burn, my muscles didn’t completely give out as quickly and that means I banged out more reps than usual. I can’t wait to see how the spray keeps me moving during my “strictly cardio” days at New York Sports Club and the variety of outdoor activities ahead of us as we march closer to summer. I should mention one bottle costs $19.95 and contains approximately 180 sprays. If you use up to six sprays per workout, one bottle should last you about a month.
One final important note: this is not an “energy” spray – it doesn’t contain caffeine or stimulants. It contains only the electrolytes our bodies need to help maintain water balance and prevent muscle cramps and fatigue along with hits of B12 and B6.
If you’ve been reading this blog for awhile, you know I don’t write a lot of product reviews, but I do like to share fitness or food finds that help me in my own efforts to maintain a healthy lifestyle. I hope that assures you I’m only writing about this particular product because I do consider it a bona fide find for my diet and exercise regimen.
You can find more information and of course order the Bfit Labs Rapid Electrolyte Spray at Sportsfood.com Of course, if you do try it out, I want to hear from you! Sharing ideas on how we stay active and healthy is a great way to stay the course on the never-ending journey to have fun, be fit and feel fabulous!
It’s Time for Spring Cleaning!
A little spring cleaning for your health & fitness routine can keep you smiling! Photo by Leslie Hassler
We made it to the first Motivation Monday of April! Now’s the time to embrace three staples of the season: Yankees baseball, spring showers and spring cleaning! As you carve out some time to de-clutter the closets and desk drawers, remember this is also the perfect opportunity to get rid of what’s sabotaging your health and fitness goals, too!
Here are my top three tips to help you take stock of what’s working, what’s not and what new things you can look forward to this season:
- Do NOT Skip Meals! It seems everywhere we look at this time of year, we’re bombarded by ads pushing us to get that bikini-body ready pronto. One of the biggest mistakes people make in trying to make that happen is skipping meals. If you’re thinking “Well, if I skip some meals, I’ll consume fewer calories and I’ll lose weight,” think again! The reality is you’ll probably end up consuming the same amount of calories if not more because when you do eat, you’ll be ravenous and consume extra calories you didn’t need. Also, when you don’t eat for long periods of time, your blood sugar levels drop which can leave you feeling fatigued, less focused and less productive in general. Instead, go ahead and use this time to develop the healthy habit of eating smaller meals every few hours to keep your blood sugar stable and control your appetite.
- Clean Out the Closets, the Drawers…AND the Pantry! I know it may hurt, but maybe it’s time to get rid of that college T-shirt with the permanent sweat stains. I’m not saying you should toss your school pride in the trash, but why not treat yourself an order an alumni shirt online? While you’re at it, add a few bright-colored, moisture-wicking items to freshly de-cluttered drawers. We all like getting new duds for the season, so why should your workout wardrobe be any different? While you’re getting rid of old stuff in your closets or drawers, let’s not forget the dust bunnies collecting on those sweet or salty treats that have been hanging around in the pantry since the holidays. I know no one likes to waste food, so if you can bring the leftover boxes or bags of treats to an office or school break room (and you know you have the will power to avoid digging in) let some other people enjoy them. (Assuming they haven’t stuck around past their expiration date, of course!)
- Mix Up Your Workout Routine! Don’t let boredom stop you in your tracks! Check for new group exercise classes at the gym or see what workout opportunities exist in the great outdoors. Whether you bang out some Tabatas in your backyard, play kickball with a community group or take an extra long walk in the evening, now’s the time to use Mother Nature as the ultimate motivator.
With a whole new month to look forward to, now’s the time to explore the many different ways we can all have fun, be fit and feel fabulous!
lauralovesfitness 