Workout Wednesday: The 12 Days of Fitness Re-Boot
It’s hard to believe this marks the last Workout Wednesday I’m actually working in 2012. As you read this post, I’m in Salem, Massachusetts producing a video shoot, which also marks my last video production for the year.
In an effort to start winding down on a lighter note, and also add a bit of levity to a still difficult time in the wake of the tragedy in Newtown, Connecticut, I’m bringing back one of my “fun” posts from 2011. Hope you enjoy my fitness-minded twist on a holiday classic:
On the first day of fitness, my workout gave to me…a huge rush of endorphins.
On the second day of fitness, my workout gave to me…two tighter thighs and a huge rush of endorphins.
On the third day of fitness, my workout gave to me…three sets of squats, two tighter thighs and a huge rush of endorphins.
On the fourth day of fitness, my workout gave to me…a four-minute Tabata, three sets of squats, two tighter thighs and a huge rush of endorphins.
On the fifth day of fitness, my workout gave to me…five fitness apps! A four-minute Tabata, three sets of squats, two tighter thighs and a huge rush of endorphins.
On the sixth day of fitness, my workout gave to me…six static stretches, five fitness apps! A four-minute Tabata, three sets of squats, two tighter thighs and a huge rush of endorphins.
On the seventh day of fitness, my workout gave to me…seven stability exercises, six static stretches, five fitness apps! A four-minute Tabata, three sets of squats, two tighter thighs and a huge rush of endorphins.
On the eighth day of fitness, my workout gave to me….eight endurance boosts, seven stability exercises, six static stretches, five fitness apps! A four-minute Tabata, three sets of squats, two tighter thighs and a huge rush of endorphins.
On the ninth day of fitness, my workout gave to me…nine neuromuscular benefits, eight endurance boosts, seven stability exercises, six static stretches, five fitness apps! A four-minute Tabata, three sets of squats, two tighter thighs and a huge rush of endorphins.
On the tenth day of fitness, my workout gave to me….ten minutes rowing, nine neuromuscular benefits, eight endurance boosts, seven stability exercises, six static stretches, five fitness apps! A four-minute Tabata, three sets of squats, two tighter thighs and a huge 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 endurance boosts, seven stability exercises, six static stretches, five fitness apps! A four-minute Tabata , three sets of squats, two tighter thighs and a huge 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 endurance boosts, seven stability exercises, six static stretches, five fitness apps! A four-minute Tabata, three sets of squats, two tighter thighs and a huge rush of endorphins.
Remember, don’t let the hustle and bustle of the holiday season put the brakes on your plans to have fun, be fit and feel fabulous!
A Time to Heal…
I don’t mean to start the week off on a “down” note, but I simply can’t bring myself to sit here and type about Tabata training or the benefits of cardio in the wake of the horrific tragedy that broke the collective hearts of our nation.
I was off from work and enjoying an afternoon with one of my best friends, Elisa, when she received an alert from her children’s school about a school shooting in Connecticut. She was instantly reduced to tears. I was in utter shock. A quick search on my iPhone revealed what had happened. When I saw the unimaginable events unfolded in Newtown, a beautiful town I remember from my days working as a reporter and living in southwestern Connecticut, I instantly thought of my former News 12 Connecticut colleagues who would be reporting from the horrific scene. As the hours passed and officials released more information, only one word kept coming into my mind: why?
I hugged Elisa’s children – her daughter is one of the two Goddaughters I’m blessed to have in my life – a little tighter when I saw them after school that day. I texted some of my friends who have children and asked them to hug their kids for me, too. I thought of all the parents suffering an unfathomable heartbreak. I thought of the brave adults who died trying to save 20 innocent little lives. I thought of all the families whose lives would never be the same following another dark day in American history.
I spent my Saturday tuned into the news and felt guilty when it became too much to bear and turned it off to play music or run errands. I made a point of getting to my Saturday morning workout to sweat out some of the confusion and anger I felt inside my mind, my heart and my soul. I’m not sitting here saying a good workout is going to “fix” a broken heart when tragedy strikes. Each of us must deal with grief in our own way. This experience, however, reminded me how exercise has helped me through some of life’s difficult moments and boosted my the strength to face the reality of those moments with a bit more clarity and energy.
On Sunday morning I found myself sitting in a packed Church at 10 am, which happens to be the family Mass. As I watched the steady stream of parents walking down the aisle looking for seats, holding the hands of their little ones, tears filled my eyes. Many of these children mirrored the same ages as those who lost their lives as well as the ones who survived, only to have had their innocence taken away so senselessly in Newtown. I wasn’t expecting the homily to deliver an answer for why a higher power would allow this kind of tragedy to take place. I was just looking for a quiet place to focus my energy on asking that those who need help find comfort any way they can. I didn’t leave Church feeling like a new person, but like my Saturday morning workout, it helped me start the day on a better note.
As we start another work week, my thoughts and prayers remain with the Newtown community along with those parents still struggling with how to help their own children deal with the aftermath. Once again, our strength as a nation has been tested. Yet, my hope comes from the reminder that we’ve experienced dark days before, and our spirit wasn’t broken. Whatever gives you peace this week, I hope you embrace it…along with all the special people in your life.
Friday’s Final Thoughts
TGIF!
With the 2012 holiday hustle and bustle in high gear, there aren’t always enough hours in the day to come up with original material for my blog. So, I hope you’ll forgive my ending this particular work week with what I hope will be a little comic relief and some borrowed words for motivation.
First, thanks to my colleague and friend Valerie for this one:
For those of you who aren’t sure why the above definition holds true, here’s an encore presentation of the quick video I posted over the summer showing what the burpee looks like in action:
Finally, I offer a few words from some famous folks that I hope will motivate you to conquer burpees and all the other “tough stuff” life can throw at you:
“All things ar difficult before they are easy.”-Thomas Fuller
“If you’re not making mistakes, you’re not trying hard enough.” -Vince Lombardi
“The man who can drive himself further once the effort gets painful is the man who will win.” -Roger Bannister
And finally, I figured this was the perfect quote to end a Friday post:
“Always so sober what you said you’d do drunk. That will teach you to keep your mouth shut.”-Ernest Hemingway
Wishing everyone a wonderful weekend and plenty of chances to have fun, be fit and feel fabulous!
Workout Wednesday: No Excuses!
Yes, I know we’re smack in the middle of Hanukkah and only 13 days away from Christmas. I also realize we’re busy juggling everything from work or studying for final exams to taking care of the kids and managing the social calendar that’s probably chock full of holiday gatherings. Despite all this, it’s no time to skimp on getting your daily dose of physical activity.
If you’re saying, “but Laura, I can’t get to Zumba this week because my f avorite class is on the same night as my company’s holiday party” or “if I don’t go shopping after work tomorrow, I won’t have time the rest of the week,” listen up! That hour you normally dedicate to exercise might be filled this week, but if you have 10 minutes to spare a few times a day, you do have time to get moving! (Since 10 x 3 =30, getting in that half-hour of activity isn’t as tough as you think!)
Seriously, you owe it to yourself to find 10 minutes to move. It will help keep your mind healthy during the hustle and bustle of these frenetic December days, too! What can you do in 10 minutes?
- Climb stairs: If you have them at home, you don’t even have to get out of your pajamas in the morning to make this happen. Take the stairs at the train station instead of the escalator. If you work in an office building, take the stairs instead of the elevator as often as possible.
- Jump rope: This is a piece of workout gear everyone should have. You can pick one up anywhere from your local sports-gear shop to any Target or Walmart. Jumping rope on a soft surface like a carpet or low-cut grass will give your knees a bit of protection. If you’re brand new to jumping rope, try skipping over the rope alternating feet in 30-second increments and work up to more minutes as you go. Before you know it, you’ll want to keep skipping beyond those 10 minutes!
- Divvy up the DVD time: Have a favorite 30-minute workout DVD? Break it up into 10 minute segments.
- Transform your house into a gym: Any wall can be used for standing push-ups; stairs are great for calf raises and triceps dips and any floor is the perfect spot for planks and crunches!
- Walk, walk and walk some more: I always say one of my favorite things about living in New York City is I simply do my best to walk anywhere and everywhere I can. At this time of year, that includes leaving work and meeting up with friends for some holiday cheer. If you’re driving to work, the grocery store or the mall, park a little further from the entrance. At lunch time, spend less time checking email or social media sites and take a 10-minute walk outside the office. The fresh air will do your brain some good, too!
Despite the hustle and bustle of the season, if you’ve got 10 minutes, you’ve got all the time you need to do something that can help you have fun, be fit and feel fabulous!
Give the Gift of Fitness!
I thought I’d kick off the new work week with a double-dose of motivation. The idea is to keep fitness on your mind even when you’re trying to get motivated to cross those names off your holiday shopping list.
With 14 shopping days left until Christmas and possibly a few more Hanukkah get-togethers on your social calendar this week, here are some gift ideas for the fitness fanatics and wanna-be fitness lovers in your life. Of course, if you’re still working on your own list for Santa, maybe one or two of these items could help you stick with your fitness routine in the New Year.
- Personal Trackers: There are so many cool gizmos out there that track everything ranging from your heart rate and how many steps you take in that hip-hop group exercise class to how much sleep you really get each night. There are all kinds of brands and price tags, including items from Nike+Fuel to FitBit. This gift could be a boost for someone looking to get serious about fitness or take his or her goals to the next level.
- Workout Wear. Never underestimate the power of a moisture-wicking pair of running shorts, shirt or yoga pants to help keep your cool during a workout. (My personal favorite is Under Armour.) Not sure of someone’s size? A gift card to a store like Target or Modell’s allows someone to find the style that works best for his or her routine. (For “high-end” workout wear, check out Lululemon and Athleta.)
- Footwear. Wearing the right footwear when you workout is one of the easiest ways to protect yourself from exercise-related injuries. Since my exercise routine involves a mix of cardio, weight training and group exercise classes, I can’t live without my cross-trainers. I get a new pair every six months and time it so that brings me one of them at Christmas.
- Fun Gift for Guys: How bout a “Performance Sports Crate” that includes everything from push-up bars to energy drinks? This and other sports-minded guy gifts at ManCrates.com.
- Fun Gift for Gals: Know a fitness chick who loves to break a sweat at home with the Wii? Check out the Wii 5-in-1 Lady Fitness Workout Kit.
- Fun for the Whole Family: With so many active games to choose from, maybe this is the year you buy the Nintendo Wii, Playstation 2 or XBox. Zumba Fitness 2 is also out for the Wii just in time for the holidays. For Playstation 2 or Xbox lovers, there’s still plenty of good buzz going around about Dance, Dance Revolution. If you don’t want to go the electronic route, then how bout an “old fashioned” pair of ice skates, a jump rope or a basketball? With fun like this to choose from at home, there’s no excuse not to get up and get moving!
- Accessories for All: Yoga mats, ear buds, re-usable water bottles, snag-free hair ties.
- Musical Motivation: I know I’d be lost without my music to keep me moving, so an iPod or mp3 player could be a great gift to keep someone going. iTunes gift cards also allow mp3 owners to download songs and create their own motivational mixes.
Check out Gifts.com for other ideas for the exercise lovers in your life. Whether you’ve been naughty or nice, adding some of these new “toys” to your daily routine could be just the boost you need to have fun, be fit and feel fabulous!
The Zero-Guilt Staple That’s Helping Me Get Through The Holiday Season
Since I kicked off the work week sharing some survival tips to help keep your health and fitness routine somewhat intact through the holiday party season, I thought I’d wrap things up by telling you about a newer staple in my pantry that’s become even more of a godsend at this time of year.
The item I’m talking about is a white plastic package containing NoOodle™ Noodles. My mom introduced me to these zero-calorie, zero-carb “noodles” that are also free of fat, gluten or soy. I admit, when she gave me my first couple of packages, I was super skeptical. I thought, how could a no-calorie noodle be any good? Well, if I wasn’t pleasantly surprised, I wouldn’t be writing about this wonder food.
According to the product’s website: “NoOodle™ Noodles are made from high-fiber glucomannan flour, which derives from the roots of the Asian Konjac Plant. Glucomannan flour is the same key ingredient used to make Japanese noodles, or NoOodle™. Like Japanese noodles, NoOodle™ have zero calories because they are made of glucomannan (soluble dietary fiber) and water, which are both calorie-free ingredients.”
Anyone who knows me will tell you I’m definitely not a cook. So, how do I use NoOodles in my dinner “recipes”? My favorite way to use them is to add a package to grilled chicken or fish and spinach. The key is to strain the NoOodles, rinse them well and then add them to your meal once everything is prepped and seasoned.
For me, that means grilling the chicken or fish, slicing it up and adding it to the cooked spinach or whatever veggie I’ve nuked that night. Then, I’ll add some olive oil, very little sea salt and a few other spices. Finally, I toss in the strained NoOodles and mix everything together. NoOodles take on the flavor of whatever you add them to. Since they also have a high fiber content, I end up feeling comfortably full without any of the guilt of bulking up with high-calorie alternatives.
The NoOodles website has tons more information about the product as well as oodles of recipe ideas for those who are much more creative in the kitchen. (You can also order them right from the website.) If there are other NoOodles lovers out there, or if you try them after reading this post, I’d love to hear what you think!
I’m not saying a plate of NoOodles is ever going to take the place of my favorite pasta dish made by my mom or at one of my favorite Italian restaurants. What I do love about this zero-guilt item is that it allows me to bulk up my stay-at-home dinner nights while keeping me on track with my plans to have fun, be fit and feel fabulous!
A Brisk & Exhilarating Workout Wednesday
Kicking off December with a brisk workout in Central Park
It certainly doesn’t feel like December here in New York City on this first Workout Wednesday of the month! It’s been close to 50 degrees here the past few days, and I’ve enjoyed every breath of this balmy air on my morning walks to the office. However, it was nowhere near this warm on Saturday when I headed to Central Park for another great CrossFit UWS workout!
Armed with my Under Armour compression top, ear band and gloves, I was ready to go. Of course, after jump roping a few minutes and getting through one round of the warm up, my core temperature was adequately fired up and ready to push through another of Roberto Murichi’s killer workouts.
Here’s how it all broke down:
- Static/Active Stretching: After some static stretches for my calves and hip flexors, I spent between 5-6 minutes minutes jumping rope.
- Warm up: We had 10 minutes to complete as many rounds as possible (AMRAP) of the following circuit:
- 50 m lunge walk
- 25 sit-ups
- 20 push-ups
- 15 back extensions (“Superman”s)
Unfortunately, I accidentally deleted part of my note on my iPhone and don’t remember how many rounds I got through. I know it was more than two and less than 10. Regardless, I was more than warmed up and ready to move on to the the heart of the workout. The key with any AMRAP it to remember you can stop and take a breather at any time when your body tells you to.
- Workout: I’ll call it “Three Crazy Minutes x Five.” The basic concept: we had three minutes to get through as many rounds of the following circuit as possible (yes, another AMRAP):
- 25 m sprint
- Three burpees
- Six squats (I used the park bench as a guide to make sure I “sat” down far enough so that each squat count!)
- Nine box jumps (also using the park benches as our jumping on/off point)
We would work our way through each of the exercises listed above until the three minutes were up. Then we had one minute of rest before moving on to the next round. We did this for a total of five rounds.
I never made it through the circuit three full times in three minutes. The most I could bang out were two circuits and then an additional 25 meter sprint and three more burpees before the glorious sound of the buzzer went off to let us know we had 60 seconds to rest. When those five rounds were up, the endorphins were flowing and I felt great!
Despite the holiday hustle and bustle and Old Man Winter knocking on our doors, I’m hoping to get a couple more of these Central Park workouts in before the end of 2012. If you’re interested in getting in on the fun, click here for more information.
Wherever your workouts take you this month, remember to stay active so you can round out the year knowing you’re doing all you can to have fun, be fit and feel fabulous!
‘Tis the Season for Socializing
Kicking off the holiday season with a wedding! (Congrats Mr. & Mrs. Tuminaro!)
On this particular Motivation Monday, I start the work week recovering from an amazing wedding and gearing up for three nights sure to include cocktails and chocolate. Obviously, this is not the time of year to skip those workouts!
While I’m not an early-morning workout gal, at this time of year, even I have to adjust my schedule to keep active. I consider it a small sacrifice to make in December to hopefully maintain my weight through the holiday party season.
Along with getting those workouts in, there are some other ways to get through the next few weeks of filled with hors d’oeuvres and holiday cheer. Here are some tips that will help me get to New Year’s Day without feeling like I completely fell off the health and fitness wagon.
- Plan Ahead: If you know you’re going to enjoy some cheer after work, do NOT starve yourself all day. Eat a sensible breakfast and lunch and don’t forget to have a healthy snack up to one hour before the party starts. This way, you won’t arrive with a rumbling stomach and grab the first thing you see.
- Choose “Smart” Foods First: Many office holiday parties and even get-togethers with the neighbors feature lots of appetizers. Load up on some of the healthier options first, including the crudités (celery sticks, carrots, bell pepper strips, broccoli and cauliflower). Just try not to drown them in high-calorie dip. Another idea is to seek out the protein. I love shrimp, and the good news is with 18 grams of protein in a 3 oz serving, there’s no reason not to! Sushi, skewered chicken or beef tenderloin strips are also a better option than loading up on the cheesy breads or creamy dips.
- The Dessert Dilemma: Things like cocktails and cupcakes or wine and chocolate remain popular party combos here in New York. I admit, I’m a big fan of these themes, but they obviously wreak havoc on your efforts to eat healthy. If you’re attending one of these sweet celebrations, you definitely want to eat a sensible small meal before arriving at the party and diving into the sweets. When you do dig in, split a cupcake, cookie or piece of cake with a friend. If there’s any fresh fruit, eat that first.
- Cocktail Control: The every-other-drink rule works just as well at a holiday party as it does for happy hour. To space out the alcohol consumption, start with a glass of wine or a cocktail, and when your glass is empty, switch to a glass of water, seltzer or diet soda for your next beverage.
- Get Moving! I know I mentioned this at the start of this post, but it bears repeating. You can find time to exercise. Pushing through 20 minutes of cardio or your favorite workout DVD is better than nothing. If you have a party after work, hit the gym or take a walk in the morning. If you live in a city like I do, don’t let the cold stop you in your tracks. Throw on an extra layer, pack the party shoes to go and burn some extra calories by walking to work and/or to the festivities.
Remember, this is supposed to be the most wonderful time of the year. For me, that includes enjoying some holiday cheer…along with some chocolate and cupcakes. With a little planning, we can all make it through the holiday party circuit and still have fun, be fit and feel fabulous!
Festive Friday: Decking the Halls with Caution
As we prepare to welcome December, I realize many people will spend this weekend decorating for the holidays. That means it’s time for those annual rituals including bringing heavy boxes down from the attic or up from the basement and climbing ladders to string some lights.
All that climbing and lifting can make a festive time a bit hazardous if you don’t use some caution. You probably already know it’s not a good idea to jump into a high-intensity interval training program following a six-month period of zero exercise. You may have also read my previous posts describing the importance of building stabilization before strength. While I expect decorating your home for the holidays isn’t as strenuous as a boot camp class, I still want to remind you of a few key moves that deserve some extra attention:
- Lifting: Over the years, I’ve grown into the role of “good elf” helping my parents get their house decorated for Christmas. Since that involves moving some heavy boxes from the attic to the living room, I have to repeatedly remind myself to not pick up those boxes in a way that could hurt my back. Don’t bend at the waist! Instead, turn those heavy-item lifts into an opportunity to perform the perfect squat. Whether you think you have a “strong” back or not, these are good tips to keep in mind to help prevent back injuries.
- Repetitive movements: Stringing lights around the house or tossing tinsel on the tree are a couple of decorating duties that require you to work with your arms overhead for long periods of time. This presents a situation where the latissimus dorsi (the broadest muscle of the back) can become overactive and tight. This can ultimately lead to shoulder soreness. So, it’s not a bad idea to do a couple of lat stretches before (and after) you get started on any type of arms-overhead activity.
- Ladder safety: While Chevy Chase’s classic turn as Clark W. Griswald in “Christmas Vacation” (my all-time favorite holiday comedy) makes ladder disasters look hilarious, in reality, ladder accidents are no laughing matter. Click here for a checklist on proper ladder usage.
If you can pop in a workout DVD, take a walk or hit the gym for a group exercise class before the decorating begins, extra kudos to you for burning yet a few more calories during this hectic season! (Just remember not to void all your hard work by having a cookie for each ornament you put up on the tree.) In the end, following a few safety tips and using some good ol’ common sense can help you have fun, be fit and feel fabulous!
Exercise is Nothing to be Embarrassed About
Knock Out Any Thoughts of Slacking Off!
Photo by Leslie Hassler
Everywhere I turn, people are asking me for some extra words of encouragement to make sure they stay active during the hustle and bustle of the season. So on this Workout Wednesday, instead of posting a specific high-intensity workout, consider this an extra dose of motivation to make time for that favorite group exercise class or morning run.
I also want to address a related topic brought to my attention by one of my loyal readers, Toni (check out her blog at januarylace.blogspot.com). I thought she’d want to remain anonymous based on the issue she raised, but she said I could share her name. Toni recently told me she’s embarrassed to workout in front of her fiancé at home. My response? Exercise is nothing to be embarrassed about! In fact, my take is that her future husband would probably be impressed by her effort to do something positive and healthy for herself. Who knows, it could even motivate him to get off the couch and get moving, too!
Unless you’re a professional bodybuilder or fitness model, there’s no need to feel judged by your workout routine. Instead, be proud of yourself for wanting to add exercise to your life for a healthier and happier you. I can also tell you when I’m at the gym, I’m not looking at who’s lifting what and how many times they’re able to lift it. I’m also not looking at what the woman on the elliptical machine next to me is wearing. Sure, there will always be people more “buff” than me on a nearby treadmill or standing next to me in “Club Strength” class. There will also be people who are on a steady, safe pace to lose weight. However, they’re not the focus of my workout. I am.
Simply put, I say there’s no room for judgment at the gym. It’s a place to go to improve your cardiovascular health, strength, agility and endurance. It’s also a great place to find those much-needed endorphins. If you’re not comfortable in your gym, maybe it’s time to try a friend’s gym and see if it’s a better fit for you. If you simply “hate” the gym (and I know a lot of people who do,) then you should definitely find comfort in your own home. The real key is feeling comfortable in your own skin. Without that, it doesn’t matter if you’re working out in your living room in front of your family or a crowded gym full of strangers, you simply won’t stick with your routine.
So, leave the self-doubt at home. If you are working out at home, leave it in the closet. Focus on your breathing, focus on you form and focus on the fact that you’re dong something positive to continue on the journey to have fun, be fit and feel fabulous!
lauralovesfitness 