Gobble Gobble Prep Time
Is anyone else blown away by the fact that this Motivation Monday marks the 10-day countdown to Thanksgiving 2014? In anticipation of the delicious, calorie-loaded holiday, I thought it would be a good time to offer a few easy reminders on how to burn a few extra calories at the gym and keep the diet in check. Paying closer attention to your healthy habits in the days leading up to a holiday or other special occasion is a great way to have less guilt when you do sit down to gobble up the goodies and celebrate!
Move Just a Little Bit More: Three easy ways to burn a few more calories on a daily basis:
- Add one Tabata to your workout. Click here for a refresher on the four-minute high intensity workout formula.
- Jump rope for 30-second intervals (60 for the more advanced fitness fiends) between exercises. If you’re lifting weights, add a jump rope intermission as you move from one machine to the next or every other move.
- Add more steps to your day by taking the stairs and parking your car further away from the entrance to your office or even at the shopping center.
Fast Food Fixes: As seen on a recent episode of the Working Woman Report, here’s a little show-and-tell about how a little prep can go a long way in making healthier food choices.
As we move into this fun, festive and food-filled time of year, it’s good to know some simple choices can help us enjoy the season and still have fun, be fit and feel fabulous!
Just Breathe…Seriously!
As this Motivation Monday has us inching closer to the most wonderful albeit hectic time of the year, I make a promise now to keep one thing on your to-do list simple: reading my blog!
We all have phases in our lives when for whatever reason, it’s harder to get a handle on the schedule or finish the items on that to-do list in a day or even a whole week. Well, that’s where I find myself two weeks into November. So to those of you sticking with your routine of reading my posts, I thank you. For those of you who miss me on Twitter, I ask for your patience as I try to catch up. For everyone else, your support is always appreciated!
For this short and sweet post, I thought I’d discuss the importance of something we do all the time without even thinking about it: breathing. This normal occurrence can make all the difference in a workout – especially when you’re pushing it. While most of us tend to breathe harder and faster when we’re in the midst of a cardio session, we sometimes do just the opposite when we’re strength training. Stop and think about the last time you pushed through some push-ups or pumped out that full-body conditioning class. Did you hold our breath while banging out one or more reps?
There’s a name for when people hold their breath during strenuous activity like weight lifting: the valsalva maneuver. The bad news is it can limit oxygen delivery to the brain and cause dizziness, a spike in blood pressure or even cause you to pass out during a workout. So, be sure to keep breathing. The general rule of thumb is to exhale on the exertion phase of the exercise and inhale on the easier phase. For example, while doing a crunch, you should exhale as you crunch your upper body forward and inhale on the way back down to the floor. With weights, you’d generally be exhaling as you lifted or curled a weight with your arms or pushed away on the leg press and inhale on the release.
In addition to making sure you’re getting enough oxygen in your system, focusing on your breath has another benefit. When things get tough, focusing on your breathing is a great way to take your mind off the burn and power through more reps! One final note: do not stress over when you should be inhaling or exhaling. I’d rather you breathe “backwards” rather than not breathe at all and end up fainting in the middle of your workout.
At the end of the day, sometimes the things we take for granted as part of our daily routines can make all the difference in our efforts to have fun, be fit and feel fabulous!
You MUST Do This Before You Leave the Gym!
Coming off a busier weekend than usual, I’m keeping this Motivation Monday post on the short-and-sweet side.
- Add a plank or two to the end of that cardio spree
- Use the foam roller on your calves before you get moving and…
- Stretch when you’re done.
So what extra move am I talking about? Wash your hands!
Countdown to Candy…
This Motivation Monday brings us four days closer to that fun, candy-filled celebration known as Halloween. If you’re still trying to figure out how to score that sold-out Frozen costume for your kid or what you’re going to wear to that grown-up holiday party, I figured I’d throw in a few reminders about how to manage the tricks and treats without slipping into a candy coma.
It’s important to remember you’re getting this advice from a real candy girl. As you repeat readers know, I love my chocolate. Throw some peanut butter or crispy wafers under the milk-chocolate madness, and now I’m faced with my kryptonite. So, here are a few ways I get through the holiday with as little guilt as possible:
Going to extremes: Buy candy you DON’T like. Since I’m a chocolate nut, buying fruity candies like Skittles or Starbursts is an easy way for me to avoid finding too many wrappers in my trash on November 1st. You can also hand out sugar-free gum. At about five calories per stick, if you chew on a few of those during the holiday, it’s obviously not going to blow your healthy eating habits to smithereens.
Middle-of-the-road options: Here are a few treats that will help keep the calorie overload to reasonable levels:
- York Peppermint Patties: who says you can’t enjoy a full-size candy bar without a side order of guilt? This cool treat drenched in dark chocolate is 140 calories with 2.5 grams of fat. (Compare that to a full-size Snickers bar that has 280 calories and 14 grams of fat, and you’ve got a good reason to be satisfied by all that minty goodness!)
- Mini Three Musketeer Bars: Three minis register at 24 calories each and less than one gram of fat.
- Hershey Kisses: Three chocolate smooches register at 67 calories and 4 grams of fat.
- Tootsie Roll: One piece has 26 calories and five grams of fat.
- Candy Corn: You can enjoy a handful of 10 pieces for only 64 calories and 0 grams of fat.
- 100 Calorie Packs: A good alternative to candy bars, these individual packs can satisfy your sweet tooth and take the guess-work out of portion control.
The First of Many Avon Walks to Come
Ready to Roll!
People often talk about life-changing experiences. At 40, I can say I’ve had a few. Yet nothing compares to the two-day, 39.3 mile journey around New York City shared with thousands of people from all over the country, all sporting pink for a purpose. Being a part of the Avon Walk for Breast Cancer can be summed up in one just one word: empowering.
When I arrived at Pier 84 along the Hudson River just after six on Saturday morning, I immediately felt a surge of energy. Then Sue, my fellow St. Mary’s Gael, and I found each other among the masses of people stretching, filling their water bottles and taking photos before the start of the journey and my excitement intensified through the duration of our bear-hug greeting. After the opening ceremony featuring motivational music and moving stories from breast cancer survivors and those who lost loved ones to the disease, we were off. When the journey ended nearly 30 hours later back at the spot where it all began, Sue and I had tears in our own eyes as we gave each other another bear hug and crossed the finish line.
26.2 Miles Done!
The journey took us through many New York neighborhoods from the Upper West Side to Greenwich Village, over the Brooklyn Bridge, to Randall’s Island and back to where it all started. As we crossed streets with safe guidance and motivation offered by an amazing crew of volunteers, and welcomed pom-pom animated cheers from well-wishers in the different neighborhoods, we met people with so many different stories. A nine-year survivor who’s already looking forward to next year when her three granddaughters will join in for their first walk. A man from North Carolina who has participated in 91 Avon walks around the country in honor of his son who had a double mastectomy at the age of 17 and a friend who’s also battling the disease. The other first-timers who knew after mile one they’d be back next year – just like me and Sue.
We did it! 39.3 Miles!
The stories and the hometowns were different, but we all came together for the same purpose. To literally take steps toward wiping out a disease that affects far too many lives each year. At the closing ceremonies, while we celebrated the fact that the New York event raised seven-point-one million dollars, we were also presented with the sad reality that while we walked, another 150 people lost their lives to breast cancer over the weekend. But as the survivors walked into the ceremony site, their spirit reminded us that we can’t give up the fight against breast cancer. Their determination, matched with the challenge of finishing a 39-mile journey taught me we are all stronger than we think.
Gaels for Life!
As many of you already know, I’ve wanted to walk the Walk since my mom beat breast cancer in 2008. Then this year, Sue and I learned we had a common source of motivation as one of our classmates is now waging her own war against the disease. On Sunday afternoon, Liz joined us at the closing ceremonies and we all agreed we couldn’t wait to start planning our next walk when she would join us as a survivor.
I write this post realizing I’ve probably never been this sore or tired in my life, but I also realize I’ve also never felt so exhilarated. There is something amazing about pushing your body to the limit with the help of sheer determination stemming from something close to your heart. Once again, I want to thank all my friends and family who made a donation and helped me get to the starting line and whose faith kept me pushing through to the end. Please know these are only a few of dozens of great images I captured over the weekend. If you’re following me on Facebook, be sure to check my page for the complete Avon Walk album to be posted soon! (And if you aren’t following me there yet, now’s the time to do it!)
If you’ve been thinking about joining the Avon Walk or other similar efforts to take up the fight against a disease that’s hit close to home, get out there and do it! Putting your best foot forward – literally – is probably one of the most empowering ways to have fun, be fit and feel fabulous!
Step Off the Scale!
Let’s face it. We can all get way too caught up in the numbers game. Perhaps no digits are regarded with more dread than those reflecting our age and our weight. So on this Motivation Monday, I’m here to remind you of two important realities:
1) Age IS just a number. Considering the alternative, is blowing out an extra candle on your birthday cake every year really such a big deal?
2) The scale is NOT always your friend. You give up wine and cupcakes for a week, and the number staring back at you hasn’t budged or had the audacity to creep up a digit or two. Well, that’s when you need to literally step off and take stock of the non-scale wins you can see and feel because of your efforts to follow a healthier lifestyle.
Think back to when you started working out. Whether it was last week or last year, don’t dismiss any of the gains you’ve made:
- Can you do five more push-ups today than the first time you hit the gym last month? That’s a win!
- How about my favorite exercise, the plank. You’re already able to hold that position for 30 seconds? Kudos to you!
- Did you walk up the stairs from the train platform today and not feel winded by the time you hit the street? Major win!
- Didn’t even blink carrying your kid on one arm and a bag of groceries on the other for 10 blocks? Win and win again!
Now think about what’s changed thanks to adding healthier food choices to your daily routine:
- Are you getting more daily servings of fruits and veggies thanks to the 30-minutes you put aside to prep containers of grab-and-go produce? Win!
- Do you have more energy during the day because you’re focused on eating every few hours instead of waiting until that one big meal at night? Good job!
- Can you concentrate better at work or on that never-ending to-do list thanks to steadier blood sugar levels? Mental victory!
- Feel like you rocked those “skinny jeans” or that outfit you’ve been saving for a special occasion last weekend? Chalk up another win for “Team You.”
We can be so hard on ourselves that we forget to stop and take note of the positive things that happen when we exercise and eat well. Whether it’s sleeping better or being a more attentive colleague, spouse or friend, we can help our bodies and our minds function as close to 100 percent as possible by making healthy choices. Remember, sometimes it’s the little things that make all the difference when it comes to staying on track with your goals to have fun, be fit and feel fabulous!
Five Dos & Don’ts for Healthy Living
Smile & Keep It Simple!
Photo by Leslie Hassler
On this particular Motivation Monday, I feel the need to keep things as simple as possible.
After a four-day mini-marathon helping my parents start cleaning out the house they’ve lived in for the past 35 years and my mom’s birthday, my muscles and my brain are just a bit fried. So, for the sake of everyone facing a manic Monday, I thought I’d offer some basic elements for how I keep my healthy lifestyle in check.
Here are my top five dos and don’t for healthy living:
1) DON’T skip meals for an entire day in anticipation of a big event at night. DO eat small, sensible meals every few hours before the celebration so your blood sugar levels stay consistent and you don’t over-do-it once you arrive. One hour before the party, try to have a satisfying snack with some protein. My go-to: string cheese and a couple of clementines or an apple.
2) DON’T sabotage all your efforts at the gym by drinking sugary drinks while you workout. Unless you’re running up and down a court or field for 90 minutes or more, stick with water to stay hydrated. Can’t stand plain water? DO feel free to add a drop or packet of zero-calorie flavor crystals to your water bottle or opt for no-calorie versions of the popular sports drinks.
3) DON’T go to the gym when you have symptoms of something beyond the sniffles. If you have a serious cough or stomach issues, do everyone a favor and skip the workout and stay home. DO, however, maintain a consistent exercise schedule with a combination of cardio and strength training to help boost your immune system and fight off the bugs when they try to bring you down.
4) DON’T let exercise become an obsession. Pain beyond the typical aches and pains following a tough workout or extreme fatigue are warning signs that it’s time to rest! DO take at least one rest day each week to let your muscles recover and give your entire body a re-charge.
5)DON’T skimp on sleep. Many people fail to realize that exercise, healthy eating and getting the proper rest are all necessary for staying on top of your game. DO wrap up your workout at least two hours before bedtime and stop texting, emailing and all your other social-media activity at least 30 minutes before lights out.
Remember, sometimes keeping things simple is the best way to stay on track with your goals to have fun, be fit and feel fabulous!
Bring on October!
Thanks to the Generous Spirit of Friends Like Marianna – Who Made This Pin – It Will Be an Unforgettable October!
It feels like I blinked and found myself at the last Motivation Monday of September. That means we’re only two days away from the beginning of Breast Cancer Awareness Month. I couldn’t think of a better time to remind everyone about one of the many reasons to make exercise a part of your life.
You probably already know about some of the major benefits of exercise:
- Controls weight
- Boosts energy
- Improves your mood
- Promotes better sleep
In case you need another reason to get moving, according to the National Cancer Institute at the National Institutes of Health, there is also strong evidence that physical activity is associated with a reduced risk of certain cancers, including breast cancer.
As many of you repeat readers already know, my mom is a breast cancer survivor. Because she has always been adamant about keeping up with her health screenings, the doctors detected the cancer early and she beat it. A few months ago, I learned about two women in my age group who joined the more than 230,000 women who will be diagnosed with breast cancer before the end of 2014. Because of my mom, my peers and the countless other stories I’ve heard about people being affected by breast cancer, I decided to put my best foot forward and try to do my own small part to fight the disease. Thanks to the generosity of my family and friends, I am exactly 19 days away from doing just that!
I’m happy to report I’ve met the $1,800 minimum donation mark to participate in the Avon Walk for Breast Cancer here in New York City. I can’t wait to join my St. Mary’s High School classmate, Sue, and thousands of others for a 39-mile walk the weekend of October 18th. While I’ve raised what I need to walk the Walk, it isn’t too late to make a donation. Please click on the link below to find my personal page where you can help us top last year’s New York donations of $6.7 million.
http://info.avonfoundation.org/site/TR/Walk/NewYork?px=7671099&pg=personal&fr_id=2366
I close with some very important thank yous. First, I’m grateful for the people who always have my back – not only in my efforts to join the Avon Walk for Breast Cancer, but for all the other adventures I’ve taken on since starting this blog three years ago. Last but certainly not least, I want to thank my mom. Her 2008 diagnosis made me want to learn all I could about reducing my own risk and taking care of myself in general. To that end, exercise has been a key component for my own well-being while giving me the energy to be concerned about the well-being of others.
If you’ve been looking for a time to turn your take-care-of-you goals into reality, here’s your chance. Make this Breast Cancer Awareness Month your time to have fun, be fit and feel fabulous!
A Monday of Motivation & Gratitude
Bring on Fall!
Well, the last Motivation Monday of the summer of 2014 has arrived!
As we get ready to start the fall season filled with new adventures, I’m thrilled to tell you about another first for LauraLovesFitness.
I met Gary Davis, the owner of HealthFitnessGenie.com via Twitter and was honored when he asked to interview me for his website. The site offers great information for people of all ages and fitness levels with articles ranging from how to hire a personal trainer to exercising proper etiquette in the gym.
Please click on the following link to read the interview where Gary and I discuss how fitness has remained the one constant that’s kept me grounded through the ups and downs of the biggest adventure known as life. I hope you enjoy learning a little more about me and perhaps get a shot of motivation to stay on track with your own goals as we head into a new season.
http://www.healthfitnessgenie.com/laura-deangelis-interview/
I close with a thank you to Gary and to all of you for checking out the interview. Feel free to share away on Facebook, Twitter and wherever else you’d like to spread the word about “team” LauraLovesFitness and HealthFitnessGenie.
Here’s to the fall of 2014 and all the chances we’ll have to have fun, be fit and feel fabulous!
Take Care of Those Tootsies!
On this Motivation Monday, I want to offer a reminder about two things you should never ignore in your fitness routine: your feet.
A few weeks ago, I started experiencing some knee pain halfway through my elliptical sessions. It wasn’t anything serious, but there was enough discomfort to warrant some ice-pack recovery time after my high-intensity cardio sessions. Then I realized I hadn’t followed one of my own cardinal rules on footwear. I missed the six-month mark for replacing my sneakers and was about to cross the threshold into the ninth month.
That might not seem like a long extension, but if you workout almost every day like I do, those sneakers wear down a lot faster than you think. Knee pain can be a sure sign you’re losing the support you need in your footwear. Sure enough, after I got a new pair of Ryka cross trainers, the knee pain disappeared in just a few days.
Here’s a little foot trivia that can help illustrate why your feet deserve a little extra TLC: there are 26 bones, 33 joints, 107 ligaments and 19 muscles and tendons in each foot. That means there are 370 places vulnerable to injury in your feet alone. Now consider that insufficient foot support can lead to compensations made by your knees and hips, and you’re putting your body at risk for a whole world of hurt.
So, what’s the best footwear? It depends on your foot type. If you have a high arch, you need sneakers with good shock absorption. If your feet are flat and/or “roll” inward or outward, you need a sneaker with stability. An “average” foot needs a shoe with both cushioning and stability.
Since my fitness routine includes everything from elliptical training and rowing for cardio to squat Tabatas and strength training classes, I have always been the most comfortable working out in cross trainers. My friends who run will only pound the pavement wearing running sneakers. Many basketball players like high tops for the extra ankle stability. If there’s one sport you play often, it’s a good idea to get a pair of sneakers specifically for that activity, and also have a more “universal” pair, like cross trainers, for days when you mix things up.
I look at it this way: I have far too many lip glosses in my makeup drawer and most guys have more gadgets than they’ll probably ever need. So why wouldn’t you spend the money to have at least one good pair of sneakers to protect you from getting hurt while you’re working so hard to stay healthy?
In the end, wearing the proper footwear is one of the easiest ways to have fun, be fit and feel fabulous!
lauralovesfitness 