Category Archives: Vacation
Staying Safe in the Summer Sun
As the Mercury Rises, Be Sure to Keep the Water Handy!
There’s nothing like a summer bug to throw off everything from your workout routine to a blog post. I’m finally starting to feel human again after an off week. Since we’re starting to feel some serious heat here in the concrete jungle with heat advisories in effect for the start of a new work week, I thought you’d forgive this Motivation Monday re-run of some important safety reminders.
Sometimes sunscreen, a good hat and a bottle of water aren’t enough to protect you from the effects of the sweltering sun. Here’s what you need to know if you or someone you know experience heat-related illnesses:
Heat cramps: These are painful muscle spasms, usually in the legs or abdominal region, that could be a signal that a more serious emergency is imminent.
What to do: If you experience heat cramps, stop exercising immediately. Find some shade or move indoors where it’s cool and drink water.
Heat exhaustion: This is more severe than heat cramps, and can occur when you’ve been exercising strenuously for a long period of time in extreme heat or humidity. Signs and symptoms include:
- Moist, pale, or cool skin
- Headache or dizziness
- Muscle cramps
- Heavy perspiration
- Nausea
- Weak pulse
What to do: Get out of the heat, loosen all tight clothing and cool the body with wet towels, but not to the point of shivering. Also, be sure to get some cool water into your system.
Heat stroke: This is the most severe heat emergency and usually happens when signs of heat exhaustion go unchecked. In this situation, dangerously high internal temperatures will cause your body’s vital systems to fail. Signs and symptoms include:
- Altered level of consciousness
- Rapid, shallow breathing
- Little or no perspiration
- Weakness
- Rapid pulse
What to do: Get out of the heat, loosen tight clothing and cool the body with wet towels. If you can find them, you can also put ice packs under the armpits and groin area.
Now that we’ve identified the emergencies, here are a few reminders on how to keep them from happening in the first place:
- Try to exercise outdoors before 9 am and after 6 pm.
- Stay hydrated! Basic guidelines call for you to drink 16 oz of water two hours before exercise, but you can drink an additional eight to 16 oz if you’re exercising in warmer weather. Personally, I simply have water with me at all times and take a sip or two whenever I rest between sets or just stop for a breather.
- If you have cardiovascular or circulatory problems and are taking medication, always check with your doctor before adding any outdoor activity to your routine.
I leave you with two important tips:
- Always call 911 in an emergency.
- Listen to your body. It knows when something’s wrong.
Don’t let this post prevent you from soaking up the summer season by working out and hanging out in the great outdoors. Just remember to keep the water bottle full and use a little extra care move ahead with your summer plans to have fun, be fit and feel fabulous!
Beach Plank Tabata Encore
Here’s hoping this Motivation Monday finds you rested and maybe looking a little sun-kissed after a happy fourth of July weekend!
I’m happy to report I enjoyed plenty of beach and BBQ time. However, that left very little time for writing. So, after a fun-filled weekend, I hope you don’t mind this re-boot of one of my summertime videos. It features my favorite core exercise done on my favorite setting on the planet. If you’re looking for ways to bring your workout moves out of the gym and into the great outdoors this season, look no further than the beach plank Tabata.
I hope your first day back to reality isn’t too manic and that the week ahead offers plenty of opportunities for you to have fun, be fit and feel fabulous!
Happy Memorial Day!
Happy Memorial Day!
I hope your extended weekend has been filled with fun in the sun and good times with friends and family. Today, I offer my “wish list” for you on Memorial Day.
1) Take a moment to stop and remember the men and women who made the ultimate sacrifice so that the rest of us could live in this wonderful land we call the United States of America.
2) Fit some fitness into your holiday fun. Maybe there’s a group exercise class you can take before heading to that BBQ, or take a long walk when you get home from the fun.
3) If you’re spending time outside, don’t forget to apply and re-apply the sunscreen!
4) Whether you’re celebrating the holiday indoors or out, stay hydrated. If you plan to drink alcohol, make sure to designate a driver to ensure everyone gets home safely.
I close this short and simple post with wishes for a very Happy Memorial Day! Here’s to the summer ahead and all the chances we’ll have to have fun, be fit and feel fabulous!
A Presidential Motivation Monday
Happy President’s Day!
This is one of those Motivation Mondays that has everyone doing something a little different. That’s because while President’s Day is still an American holiday celebrated on the third Monday in February, it’s one of those holidays where many people still have to show up at the office. Others may be working from home. Some lucky people may be enjoying an escape from the cold thanks to it being winter break time for their kids. Whatever you’re doing today, make it great and try and get some exercise into your routine.
This holiday was originally established to recognize President George Washington, but today it’s viewed as a time to celebrate all U.S presidents. If you’ve been stopping by here for awhile, you know I like to share motivational quotes once in awhile. So I thought today offered the perfect opportunity to offer a few words of wisdom from some of America’s leaders. (Please note, this is a total non-partisan group of quotes. I simply chose the words that moved me.) It amazes me how many sources of inspiration exist in history that can help us on our current quest 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
“Take time to deliberate; but when the time for action arrives, stop thinking and go in.” –Andrew Jackson
41
Call me superstitious, but I sort of believe in signs. So I hope the fact I get to start my 41st year on this planet on a Motivation Monday is a sign I’ll be stocked with enough adrenaline to tackle the new adventures and challenges waiting for me in the days ahead.
This birthday happens to fall in the wake of a brief but brilliant escape to the beautiful island of Aruba. It was the first vacation I’ve been on in awhile where I truly took it easy. Instead of the high-intensity cardio-fueled workouts I sweat through here at home, I enjoyed extended walks on the beach (sometimes two a day), stand-up paddle boarding and swimming. I even indulged in a massage. The result? Well, while I may have added a pound or two to my waistline thanks to the frozen cocktails and some decadent desserts, I also returned to the frenetic pace of my beloved New York city with relaxed muscles and a relaxed mind.
SUP Aruba Style: Not a bad way to wrap up my 40th year!
Part of my unwind time included embracing the fact that getting older doesn’t have to be a bad thing. If you’ve been stopping by here for awhile, you’ve read one or two posts about the fact that I’m definitely stronger than I was 10 years ago. Physically and mentally. I credit my experienced – both good in bad, in the gym and beyond – for giving me the confidence to make wiser choices today. Sure, I’ll still tweak a muscle during a workout now and then, and I’m the first to admit I’ve made some less-than-optimal choices when it comes to work or my love life. However, at least I believe I have a well-stocked mental file cabinet of information to guide my decisions.
So as we all start a new work week and I start my new year, let’s embrace all the surprises ahead that can only lead us on new paths to have fun, be fit and feel fabulous!
“Age is a question of mind over matter. If you don’t mind, it doesn’t matter.”
-Satchel Paige
Back to School, Back to YOU!
A New Month of Opportunities Awaits!
Well here we are one week into September of 2014. My New York City neighborhood is back to its normal frenetic pace. The kids are back in school and everyone who vacationed outside the concrete jungle are back from their summer hideaways. That means the gyms are crowded again, too. So I figured I’d use this Motivation Monday to remind everyone this is the perfect time to incorporate some fitness into your back-to-reality routine.
Parents are helping their kids deal with new teachers, new schedules and after-school activities. If you’re like me and you don’t have kids, the speed of everyday living tends to amp up a notch thanks to the end of summer Fridays and the beginning of new projects and deadlines. The good news is fitting some fitness into your September routine doesn’t have to be impossible.
Here are some tips to make things a little less overwhelming:
- Set a Time & 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 fitness friend for a brisk walk or game of tennis. Listing the activity in your smart phone calendar or on the daily to do-list stuck to the fridge can offer a visual boost to keep that workout on 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” as featured recently on the Working Woman Report. (Don’t forget to tune in for a new episode tonight at 8:30 pm NYCLife Channel, which is either 25 or 22 depending on your provider.)
- “Fall” Into Healthy Eating Habits: If you pack lunch for the kiddies, why not add just a few minutes to the prep time and make some healthy snacks or meals for yourself? I spend about 30 minutes every Sunday slicing and dicing veggies including peppers, celery sticks and carrots and then pack them in reusable containers or individual plastic bags. I can grab a portion anytime as a healthy snack or as a side to a turkey sandwich. Some of my other favorite on-the-go eats include almonds, low-fat string cheese and non-fat plain Greek yogurt.
- Wardrobe Prep: If you plan to exercise first thing in the morning, put your workout wear 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 Rome wasn’t built in a day. Getting fitness on your schedule and healthy foods into your fridge are two big steps toward a healthier you. If you indulged in more ice cream or margaritas than you planned over the summer, don’t sweat it. It’s a new month, a new season is coming and there will be plenty of chances to get your butt in gear so you can have fun, be fit and feel fabulous!
Happy Labor Day!
What I Miss Most After Every Summer…
Well, here we are. Labor Day – the unofficial end of summer – has arrived. Whether you’re working out, chilling out, beaching or grilling, I hope you savor every second of the holiday.
As I hope most people will abandon the Internet and spend more time with family or friends today, I offer a short and sweet post featuring my favorite summertime songs. If you’re looking to make the season last a little longer, maybe you’ll download one or two and create a new playlist for your workout or cookout.
Here’s wishing everyone a happy and safe Labor Day ahead and here’s to a whole September filled with new chances to have fun, be fit and feel fabulous!
Laura’s Summer Song Faves:
- “The Boys of Summer,” Don Henley
- “Summertime Sadness,” Lana Del Ray
- “All Summer Long,” Kid Rock
- “Summertime, Summertime,” Nocera
- “Summer Girls,” Dino
- “Suddenly Last Summer,” The Motels
- “Summertime” DJ Jazzy Jeff & the Fresh Prince
- “Cruel Summer,” Bananarama
- “Summer in the City,” Lovin’ Spoonful
- “Summer Love,” Justin Timberlake
Savoring Summer
Savoring every beach walk in Montauk, NY
It’s hard to believe this Motivation Monday brings us exactly two weeks away from Labor Day. Most consider the holiday the unofficial end of summer. As I sat on the beach on the last day of my last vacation of the season, I realized how much time can be wasted thinking about how many hours or days we have left to enjoy something instead of seizing and savoring the present moment.
I stared at the roaring sea, listened to the waves crashing against the sand and started breathing a little more deeply. I wanted to savor the scent of salt and sunscreen and embrace the feeling of the heat on my sun-kissed skin. However, somehow the my-vacation-is-almost-over panic crept in to my head and in to my heart. Panic about the future. Back in the concrete jungle. Back amidst the cacophony of sirens and horns. Back amongst the crowds of students on the subways and more people in the streets.
I know I’m not alone in this constant struggle between living in the present and worrying about what’s to come. As my mom pointed out, how can we not project about what’s two days or two weeks in the future when we’re bombarded with back-to-school sales in June and Christmas promotions in July?
Then I went for a last long beach walk, and one of my all-time favorite quotes from the legendary Dr. Seuss popped into my over-analytical head:
“Don’t cry because it’s over. Smile because it happened.”
And I did smile. I realized how fortunate I was to be back in Montauk with my parents after last year’s hiatus because of my father’s emergency heart surgery. I realized the ocean will continue to churn and then settle into a calm, just like the different seasons and stages of life. At some point, each of us may face the end of a vacation…a job…a marriage…a life. My goal as I move toward a new season is to remember it’s healthier for the body and the spirit to hold on to what was good than lose sleep and sanity over what went wrong and what we can’t get back.
So when life seems overwhelming, I will close my eyes and envision the mighty sea to give me the energy I need to keep going. Whatever gives you strength- a good workout, an image of your children laughing without a care in the world, a conversation with your best friend – enjoy as many of those moments as you can this week and in the weeks ahead. We can’t change the fact that time will always march forward. But savoring the only thing we have control over in that journey – the present moment – can help us take on life’s challenges while keeping us on the course to have fun, be fit and feel fabulous!
Avoiding Heat-Related Emergencies
It looks like the true “dog days” of summer have arrived. New York City is emptier than ever as people take advantage of these last pre-back-to-school weeks to pack up the family and get out of town. If you have your own plans to spend extra time soaking up the sun at the beach, the park, or in your own backyard, be sure to use some common sense to stay safe in the warmer weather.
I must say we New Yorkers have been pretty lucky this summer. After a miserable winter, the last couple of months haven’t felt like the typical sauna I’ve grown accustomed to living in the concrete jungle of Manhattan. However, with most of August ahead of us, I thought I’d use this Motivation Monday to remind everyone how to recognize heat-related illnesses. Sometimes water, sunscreen and a good hat can’t prevent an unexpected emergency – especially if you’re exercising outdoors.
Here’s what you need to know if you or someone you’re with experience any of the following:
Heat cramps: These are painful muscle spasms, usually in the legs or abdominal region, that could be a signal that a more serious emergency is imminent.
What to do: If you experience heat cramps, stop exercising immediately. Find some shade or move indoors where it’s cool and drink water.
Heat exhaustion: This is more severe than heat cramps, and can occur when you’ve been exercising strenuously for a long period of time in extreme heat or humidity. Signs and symptoms include:
- Moist, pale, or cool skin
- Headache or dizziness
- Muscle cramps
- Heavy perspiration
- Nausea
- Weak pulse
What to do: Get out of the heat, loosen all tight clothing and cool the body with wet towels, but not to the point of shivering. Also, be sure to get some cool water into your system.
Heat stroke: This is the most severe heat emergency and usually happens when signs of heat exhaustion go unchecked. In this situation, dangerously high internal temperatures will cause your body’s vital systems to fail. Signs and symptoms include:
- Altered level of consciousness
- Rapid, shallow breathing
- Little or no perspiration
- Weakness
- Rapid pulse
What to do: Get out of the heat, loosen tight clothing and cool the body with wet towels. If you can find them, you can also put ice packs under the armpits and groin area.
Now that we’ve identified the emergencies, here are a few reminders on how to keep them from happening in the first place:
- Try to exercise outdoors before 9 am and after 6 pm.
- Stay hydrated! Basic guidelines call for you to drink 16 oz of water two hours before exercise, but you can drink an additional eight to 16 oz if you’re exercising in warmer weather. Personally, I simply have water with me at all times and take a sip or two whenever I rest between sets or just stop for a breather.
- If you have cardiovascular or circulatory problems and are taking medication, always check with your doctor before adding any outdoor activity to your routine.
I leave you with two important tips:
- Always call 911 in an emergency.
- Listen to your body. It knows when something’s wrong.
Go ahead! Soak up what’s left of the season by working out and hanging out in the great outdoors. Just remember to use a little extra care so you can stay safe while you move ahead with your plans to have fun, be fit and feel fabulous!
FINALLY Getting In On the SUP Craze!
Think you can’t get a good workout and have fun at the same time? Then you need to give stand-up paddle boarding (SUP) a whirl!
I’ve been wanting to get in on this growing craze for a long time and finally took the plunge last weekend in Nantucket. After the first 60-minute attempt, I understood why nearly one-point-two million people gave SUP a try in 2013. It’s an activity that can help anyone improve balance and strength regardless of his or her fitness level. The bonus: if you wipe out – which I did at least a half-dozen times – you get a nice shot of cool refreshment to motivate you to get back up on the board.
Why does SUP provide such a good workout? It’s simple: in order to remain upright and propel yourself in the water, you need to stay balanced. That means you use virtually every muscle in your body to stand on a surface which can grow increasingly unstable depending on waves and currents. While I felt a good burn in my legs, I really felt my core muscles firing especially as I focused on keeping my navel drawn-in and glutes engaged in order to stay standing. The paddling also got my arms, back and shoulders pumping, but I was careful not to pump as hard or as often with my left side as I continue to nurse my left shoulder back to health.
What I also like about SUP is that it can truly be tailored to various fitness levels. Newbies can start on their knees before moving to a stand-up position. More seasoned enthusiasts may want to take their skills to rougher waters where bigger waves and stronger currents can present more of a challenge. Either way, you’re getting a low-impact workout which makes it kinder to the joints than running or high-impact group exercise classes. If you have access to the sport and like being on the water, your search for a new cross-training activity could be over.
What about calories, you ask? Just like any other activity, you’ll burn more calories as your intensity increases. For a “casual” hour, you can burn between 250 and 350 calories. If you’re paddling hard, that number goes up. I’ve read some SUP articles that include racers burning more than 1,000 calories in an hour.
While I won’t be adding a board and paddle to my New York City apartment decor anytime soon, I will be keeping my eyes open for SUP opportunities on future getaways. Whether it’s SUP or another activity, let this Motivation Monday post serve as a reminder that adding something new to your routine is still one of the best ways to stay on track with your goals to have fun, be fit and feel fabulous!
lauralovesfitness 