Happy New Year!
I can’t believe it’s already the ninth day of 2017. So many firsts lie ahead. For me, this marks the first Motivation Monday post of 2017. I’ve also embarked on my first business trip and tomorrow, I’ll produce my first satellite media tour of the New Year. It seems unfathomable that at this very moment last week, I was soaking up the sun in Antigua and not giving much thought to anything other than which frozen drink I planned to order next.
One slight unpleasantry occurred two days into my vacation: I hurt my knee when I fell off a paddle board and hit the board instead of the turquoise water on my way down. So all the workouts I planned in between the sun and fun (and high-calorie cocktails!) were not meant to be. However, I was able to create some interesting hop-on-one-leg dance moves for the New Year’s Eve festivities! After getting slightly miffed about the unplanned rest days, I decided to chalk it up to a sign that my body needed a break. Taking it one step further, I also realized I just needed a break from everything – even writing, something that usually brings me joy. So, I let go and accepted the fact that the world would keep spinning if I didn’t post a new blog on January 2nd. Now that I’m back dealing with the cold, snowy reality of a New York winter, I’m hoping to keep that mindset in check in the days and months ahead. Sometimes you need to pause and take a pass on the things that normally fill our forever-hectic days.
While I didn’t fret about future commitments while I was on vacation, I did have time to think. I thought about the big happenings of 2016: the high school friends taken from this world far too soon; my dad’s surgery; my parents’ move. But as I thought about those life-changing events, I also realized I managed to deal with all of them. No doubt my focus on fitness and healthy eating helped keep my body strong through the tough times, but it was also my faith and the love of friends and family that made it all a little easier. While I’m definitely hoping for a less turbulent 2017, the truth is I have no idea what will happen in the days, weeks and months ahead. As a detail-oriented planner, that’s been a tough reality to accept, but it’s also a reality I’m coming to terms with as each year passes by. Maybe it’s my age. Maybe it’s the simple fact that the people you care about will always be more important than deadlines and conference calls. Maybe it’s the knowledge that each person we encounter on this crazy ride called life struggles with his or her own demons and burdens. All of this thinking lead to my ultimate resolution: to make 2017 the year of living in the present.
As we all begin new journeys and tackle new goals, I offer a simple reminder not to sweat the small stuff that comes along. And it will come. If you’ve made a commitment to be healthier this year, remember it takes at least six weeks for any habit – good or bad – to become part of a daily routine. Click here if you’d like a refresher on some other ways to keep your resolutions on track.
I leave you with this: if you’ve skipped a workout more than once since January 1st, don’t throw in the towel. Everyone needs rest, and sometimes your body and mind need a nap or an overdue chat with a loved one more than a kick-butt workout. The same goes for your diet: if you’ve had a few extra sweets or other treats as you try to get rid of the holiday leftovers, brush off the crumbs and move on. Remember, each day we’re lucky enough to open our eyes is a new chance to start over on the never-ending journey to have fun, be fit and feel fabulous!
I truly can’t believe this is the last Motivation Monday before Christmas. Keeping up with tradition, this will not only be my last post of the year, but it’s also a chance for me to offer my fitness-inspired twist on a holiday classic. Today I give you…
The 12 Days of Fitness
On the first day of fitness, my workout gave to me…a super-surge of endorphins.
On the second day of fitness, my workout gave to me…two tighter thighs and a super-surge of endorphins.
On the third day of fitness, my workout gave to me…three sets of squats, two tighter thighs and a super-surge of endorphins.
On the fourth day of fitness, my workout gave to me…four minutes of tabatas, three sets of squats, two tighter thighs and a big rush of endorphins.
On the fifth day of fitness, my workout gave to me…five fitness apps! Four minutes of tabatas, three sets of squats, two tighter thighs and a big rush of endorphins.
On the sixth day of fitness, my workout gave to me…six static stretches, five fitness apps! Four minutes of tabatas, three sets of squats, two tighter thighs and a big rush of endorphins.
On the seventh day of fitness, my workout gave to me…seven stability exercises, six static stretches, five fitness apps! Four minutes of tabatas, three sets of squats, two tighter thighs and a big rush of endorphins.
On the eighth day of fitness, my workout gave to me….eight pulse and squeezes, seven stability exercises, six static stretches, five fitness apps! Four minutes of tabatas, three sets of squats, two tighter thighs and a big rush of endorphins.
On the ninth day of fitness, my workout gave to me…nine neuromuscular benefits, eight pulse and squeezes, seven stability exercises, six static stretches, five fitness apps! Four minutes of tabatas, three sets of squats, two tighter thighs and a big rush of endorphins.
On the tenth day of fitness, my workout gave to me….ten minutes rowing, nine neuromuscular benefits, eight pulse and squeezes, seven stability exercises, six static stretches, five fitness apps! Four minutes of tabatas, three sets of squats, two tighter thighs and a big rush of endorphins.
On the eleventh day of fitness, my workout gave to me…eleven eccentric muscle actions, ten minutes rowing, nine neuromuscular benefits, eight pulse and squeezes, seven stability exercises, six static stretches, five fitness apps! Four minutes of tabatas, three sets of squats, two tighter thighs and a big rush of endorphins.
On the twelfth day of fitness, my workout gave to me…twelve reps of lunges, eleven eccentric muscle actions, ten minutes rowing, nine neuromuscular benefits, eight pulse and squeezes, seven stability exercises, six static stretches, five fitness apps! Four minutes of tabatas, three sets of squats, two tighter thighs and a big rush of endorphins.
Whatever you and your family are celebrating as another year winds down, I wish you a very happy and healthy holiday ahead. I close with a heartfelt thank you for all the support throughout a tumultuous year. Here’s to the New Year ahead filled with so many new chances to have fun, be fit and feel fabulous. See you next year!
It’s hard to believe this Motivation Monday brings us less than two weeks away from Christmas and Hanukkah. As crunch time dwindles away, the items on our to-do list only seem to grow every day. Along with the daily work grind and family responsibilities, many of us wish there were more hours in the day to get all the other holiday “stuff” done: deciding who’s been naughty and nice; decorating; extra cooking; party planning; attending holiday parties and concerts; card writing; and spending extra time with extended family. Add online shopping and searching for recipes to the everyday stimuli of emails, texts, and status updates…and it’s no wonder our hustled-and-bustled minds are in overdrive.
So while I implore you to fit that quick-hit workout into your daily routine, it’s equally important to steal another few precious moments to re-boot. Here a few tips to make it happen:
- Focus on one thing at a time: If you set aside an hour to write holiday cards or wrap gifts, make sure that’s all you do during those 60 minutes. No texts. No emails. No multiple posts on Instagram. Worried about withdrawal? Use social media to alert your network you’ll be offline and in elf mode for a bit.
- Step away from the computer: I understand the need to check email once before bedtime to make sure you didn’t miss any late-day developments on the work front. However, try to shut down at least 30 minutes before bedtime to get your brain in mellow mode. The same goes for social media. The Facebook world will continue to spin if you don’t wish it good night.
- Turn off the TV: Try to establish one night where you set the DVR and turn a show’s normal viewing time into down time with family or friends. Play cards or a board game and forget about the holiday craziness for awhile. It may turn into a night of getting the Christmas chaos under control, but it’ll be time to tackle the holiday to-do list with fewer distractions.
- Make me-time a must: If you’ve committed to finding 10 minutes (or more) in your schedule to exercise, add a measly five more minutes to stretch. Then add up to five more minutes to your post-workout shower. At this time of year, I always have a lavender-scented body wash or moisturizer in my arsenal to help me decompress in that nighttime shower. (I like Aveeno.) Also, don’t underestimate the power of caffeine-free teas or scented candles. I recently discovered Twinings Nightly Calm® tea and love it.
So as this joyous yet hectic season marches on, if you find yourself wanting to throw your hands up and scream “Bah Humbug,” rest assured you’re not alone. While I applaud any effort to make time to exercise even when you’re jingling all the way, I also want to stress the importance of standing still for a few moments, too. Never underestimate the power of your mind on the journey to have fun, be fit and feel fabulous!
Since this Motivation Monday marks 20 days until Christmas and 19 until the start of Hanukkah, I thought it was the perfect time to offer some cool gift ideas for the fitness fanatics in your life. (Whether they’ve been naughty or nice is up to you to decide.)
Since yours truly is trying to keep the hustle and bustle at manageable levels, I hope you won’t mind a list that’s short and sweet:
- Bluetooth wireless ear warmers. These wrap around your head without interfering with a ponytail or hat so you can stay in touch and listen to your favorite tunes while breaking a sweat in the chilly outdoors.
- Waterproof audio “stuff.” For the swimmers and even the beach lovers in your life, here’s a great way to provide some waterproof motivation for all their underwater activities.
- A not-so-typical water bottle. Aside from being BPA-free and easy-to-grip, this 24-ounce water bottle from Thermos also has a rotating meter to help you track your hydration throughout the day.
- Protein-packed, gluten-free baking goods from Flapjacked.com There’s a wide variety of recipes for pancakes, cookies and muffins packed with 20 grams of protein and 200 calories per serving.
- For the fitness chicks in your life: I love my Femme Fitale fitness gloves. They help me avoid developing callouses from all those Physique57 barre classes or weight lifting. So many cute colors and patterns to choose from!
Great stocking stuffers:
- BFit Labs Electrolyte Sprays. I never leave home without a bottle. Each electrolyte-packed spray of Berry Blast or Very Vanilla contains 0 calories, 0 carbs and 0 food dyes.
- Moisture-wicking socks: I am a huge fan of Balega running socks. They’ve help keep my feet blister-free through my first three Avon39 Walks – that’s 108.9 miles and counting!
- Dry shampoo for quick touch-ups after a workout.
- Combination lock that lets you use words instead of numbers.
- Hot packs for hands and feet.
Remember, giving gifts that promote a healthy lifestyle is a great way to show the most important people in your life that you support their journey to have fun, be fit and feel fabulous!
I look forward to this all-American holiday every year because it’s a chance to stop and give thanks for all the good things in our lives. What better way to slow down than spending some quality time with family and friends? Of course, a lot of that time ends up being stuffed with food and drink. Between snacking and sitting down for a traditional turkey-with-all-the-trimmings holiday meal, the Calorie Control Council reports the average American will consume more than 4,500 calories and 229 grams of fat on Thanksgiving Day. So, I thought I’d get these survival tips posted a few days in advance of the calorie-filled holiday ahead:
- Move it! Don’t skimp on the activity this week. Remember, ten minutes of exercise are always better than zero. The bonus is you’ll have the mental boost knowing you made an effort prior to the Turkey Day feast. On Thursday, even if you’re hosting the holiday fun and can’t leave the house, you can pop in an exercise DVD or bang out a Tabata first thing in the morning. Or sneak out for some fresh air and a brisk power walk or abbreviated run. Your gym is open? Great! Try a morning group exercise class or attack some cardio and core work. A few solid planks can make you feel strong before filling your belly with delicious eats.
- Eat breakfast! Be sure to eat something sensible on Thanksgiving morning to kick-start your metabolism. If you’re not feasting until late afternoon, make sure to follow breakfast with a small lunch or sensible snack so you don’t go overboard later. Two ideas: non-fat plain Greek yogurt with a serving of almonds mixed in or a piece of toasted Ezekiel bread topped with a sliced hard-boiled egg and salsa. These protein-rich snacks will keep you feeling full longer than a sugar-infused snack.
- Portion Control: Use a salad or other small dish for your meal. Start with salad or veggies and then add the turkey. Use the remaining space for the potatoes, stuffing and other starches. There simply won’t be as much room left as you’d have on a regular dinner plate.
- Savor the flavor: Eat slowly! If you do clean your plate, wait 10 minutes before going back for round two. This will help you decide if you’re really hungry. If you aren’t, you’ll feel good knowing you had one helping – before moving on to dessert, of course!
- Keep Track of the Libations: This is the perfect day to follow the every-other-drink-is-alcohol plan. Enjoy a glass of wine, beer or cocktail then have a glass of still or sparking water before moving on to the next cocktail.
- Make Doggie Bags! Hosting the holiday feast? Don’t be shy about giving some of the uneaten turkey and trimmings to your guests.
Let me offer my heartfelt wishes for everyone to enjoy a very Happy Thanksgiving! Each year, I’m even more thankful for so many things including my family, my friends, my health and for the support I receive from my “fitfam,” which includes all my loyal readers. One final note: If you end up breaking the calorie bank this Thanksgiving, don’t sweat it. Remember, laughter, good food and even some good wine are all ingredients in many holiday recipes for a happy heart and the soul and part of our ongoing journey to have fun, be fit and feel fabulous!
This is anything but your typical motivation Monday post. The truth is I can’t focus on offering healthy food tips or a shot of encouragement to get to the gym when I am coming to grips with a an inexplicable loss.
My friend Liz lost her brave battle with breast cancer yesterday. You may remember her from my posts about the Avon39 Walk. I was blessed to meet Liz during my days at St. Mary’s High School. Thanks to Facebook, we reconnected long after our 1991 graduation and I felt like we picked up right where we left off. Then a few years ago, the unthinkable happened. Liz was diagnosed with Triple Negative Breast Cancer. It’s a bit of a blur right now, but all of a sudden, other St. Mary’s Gaels banded together to support Liz. Everyone wanted to do something to help. And honestly, I think most of us never believed this day would come. Despite the dire diagnosis, if anyone was going to beat the odds and kick cancer’s ass, it was Liz.
Her fight was relentless. She researched the different types of chemotherapy; sought out alternative treatments and was always so careful about what she ate and what she exposed her body to. I remember all the chats and email exchanges we had about the power of yoga, stretching and exercise and how it helped her feel stronger. She eventually traveled to Europe to undergo treatments not available here. She fought, she prayed and she showed all of us how to face adversity with determination and grace.
I had already been touched by breast cancer when my mom was diagnosed in 2008. She beat it. My mom’s battle made me want to do something to join the fight against breast cancer. Then Liz got sick. Then my friend Sue decided to join in Avon39, and I decided to join her. Sue and I have now finished three Walks together, and had other gal pals join in the 39.3 mile journey in 2015 and 2016. Liz was with us in spirit for every step of every mile, and she will continue to be there as we make plans for 2017 and beyond.
I was lucky to be with my parents when I got the news about Liz. Amidst my tears and sadness, my mom pointed out something extraordinary. Last night’s moon was the biggest since 1948. We won’t see another one like it again until 2034. I have no doubt that brightness was Liz’s light shining down on all of us wanting us to live, laugh and love. It is because of Liz that I was reunited with women I missed for years. Because of her, I was blessed to rekindle friendships I know will stand the test of time.
My faith gives me comfort that I will see Liz again. For now, I wish her peace and will remain forever grateful for the gift of her friendship. Thank you to all my readers for allowing me this detour from my normal weekly writing path. My only words of encouragement for the week ahead are these: tell those who are most important to you that you love them, and live each day to the fullest.
Attention fellow chocolate lovers: This Motivation Monday is full of good news! Not only is it Halloween, a day many of us get to indulge in a few sweet treats, but it’s also the day I’m sharing some feel-no-guilt information from registered dietitian Keri Glassman. Keri was kind enough to shatter some food myths for my LauraLovesFitness readers.
Before you dive into her informative video, I did want to let everyone know my Dad continues his recovery after back surgery and is getting stronger every day. Thank you again for all the amazing support and concern!
Now, I hope you enjoy Keri’s informative video and that you have an entire week filled with endless opportunities to have fun, be fit and feel fabulous!
What a difference one week makes.
It’s hard to believe it was only seven days ago when I shared my excitement and exhaustion after completing my third Avon39 Walk to End Breast Cancer. On this Motivation Monday, I find myself experiencing those same polar opposites again. I’m overjoyed my father made it through severe spinal surgery five days ago, and I’m exhausted for the very same reason.
Obviously, this experience turned my normal routine upside down. Workouts were skipped; my eating-every-three-hours rule was broken; veggies and fruits were forgotten and sleeping came in small fits at best. However, one week of disruption is a small price to pay for my dad’s well-being. Hopefully by the time you’re reading this post, he’ll be on his way home from the hospital or maybe he’s already resting in his own bed. That makes today the start of getting back to normal.
Dad has four to six weeks of recovery ahead of him. That means a little extra worry for Mom and me while we try to keep him comfortable. But things will soon fall into a rhythm like they always do, even when those things are a little out of the ordinary. Workout schedules and healthy eating habits can be resumed, but having your loved ones healthy and happy can’t always be guaranteed. So, I’ll embrace the schedule changes knowing I still have my Dad going strong at 80-years-young.
I close this not-so-fitness-focused post with a huge thank you to my family, friends and everyone who offered prayers, support and concern during an overwhelming few days. With such an amazing support team behind me, I know it’s only a matter of time before I get back on track with my own plans to have fun, be fit and feel fabulous!