A Not-So-Feel Good Friday?
Everywhere I’ve been this week – the office, the gym, the grocery store – I’ve found people sneezing, coughing and simply battling some kind of change-of-seasons cold. I’m actually struggling to keep the sniffles and sore throat at bay thanks to a recent “attack” by some of the top healthy-immune-system busters:
- Mental stress
- Lack of sleep
- Poor nutrition
So, I thought it was the perfect time to go over some of the general “rules” for modifying your fitness routine when you’re feeling under the weather.
The American College of Sports Medicine has outlined what you could call the “above/below-the-neck rule.” If your symptoms include the sniffles, runny nose and scratchy throat, studies show mild-to-moderate exercise isn’t harmful. This could include a low/moderate intensity cardio workout that almost constantly keeps your heart rate in a range between 60-80% of your maximum heart rate. (Reminder: to calculate max heart rate: 220-your age) However, ACSM recommends you skip the heavy weight training or high-intensity cardio until you do beat your cold. Working out at too high an intensity when you’re fighting a bug puts extra stress on the body and can further compromise the immune system.
If you’re able to exercise and head to a gym, do your fellow gym members a favor. Wipe down any equipment you use with the anti-bacterial spray that’s sure to be made available by the facility. It’s just common courtesy!
As for the below-the-neck “stuff”: If you’re suffering from stomach issues including vomiting or diarrhea, or have a severe cough or fever, take a break from exercise until whatever’s ailing you has run its course. Also, if you’re knocked out by a serious bug for several days, remember to take it easy on your first day back in action. Your body could be recovering from mild dehydration and overall fatigue, so don’t jump out of bed and rush to your highest-intensity group exercise class the minute your fever breaks.
I’ve said it before and I’ll say it again: listen to your body! It’s true that one the benefits of exercise is that it boosts the immune system. However, what’s also true is that depending on what’s going on in your life, your body may need an extra hour of sleep one morning more than it needs to be pushed to the max at a kickboxing class.
Remember, a minimum of one day of rest each week is important, but when you’re sick, you may need two or more. Don’t sweat it. Just rest up, drink your fluids and before you know it, you’ll be back on your feet and back on track with your plans to have fun, be fit and feel fabulous!
The Workout That Set My Mind Straight!
Saturday morning workout warriors!
After nearly a half-dozen flights and too many hours sitting in an edit suite for too many days in a row, I was beyond grateful to be able to make it to my Central Park workout this past Saturday.
As always, CrossFit UWS head coach Roberto Murichi designed a kick-butt proram for his Saturday morning warriors. Here’s how it all went down:
- Static/Active Stretching: We all addressed our trouble spots. For me, as always, that included the hip flexors and calves.
- Warm up: Involved two exercises – single-unders (jump rope) and sit-ups – for a total of three rounds.
Round one: 250 single-unders followed by 50 sit-ups
Round two: 150 single-unders followed by 30 sit-ups
Round three: 50 single-unders followed by 10 sit-ups
- Workout: Team Relay: What a great way to feel like a kid again! The goal was to get through the following four-station circuit as many times as possible in 15 minutes:
- 150 meter kettlebell walk
- Rest station
- Burpee/box jump: This involved doing a burpee immediately followed by a box jump. We used the park benches as a “launch pad.”
- Push-Ups: The park benches served as our “prop” for this station, too.
Before I spell out the specifics, here’s a two-minute glimpse of what Roberto captured on my iPhone. I’m at the burpee/box jump station at the beginning.
- How we “ran” the race: My fellow workout warriors and I each started at a different station. (Somehow I managed to start in the rest station!) Whoever started with the kettlebell walk set the pace for the burpee/box jump and push-up station. While one person walked the 150 meters, I hung out in the rest station while teammate number three teammate banged out as many reps as possible at the burpee / box jump combo station and teammate four pushed through the push-ups. When the teammate finished made it back to the starting line for the kettlebell walk, each of us moved to the next station. So, after the kettlebell walk, you always got to rest before moving on to the burpees/box jumps and push-ups.
- The final piece to this relay puzzle: We kept a tally of how many reps of the burpees/box jumps and push-ups we completed as a team. So when I moved from the rest station to the burpee/box jump, I added my reps to the number my teammate finished at. When time was up, our team had gotten through 200 burpees/box jumps and 305 push-ups. Needless to say, it was a pretty intense 15-minutes!
Now that the cooler autumn days have settled in here in New York City, these outdoor workouts are extra exhilerating! If you’re interested in getting in on the fun, click here for more information on the workouts and when they’re held.
Here’s to enjoying the heart of the fall season and all the opportunities to have fun, be fit and feel fabulous!
A Fresh Start
Iowa City, IA
- Orlando, FL
Today’s dose of Monday Motivation is all about facing reality. There will always be wrenches thrown into your normal schedule. Unfortunately, those wrenches can wreak havoc on the activities that keep you feeling energized and healthy overall. I’m in the midst of accepting this reality right now. What’s getting me through it is knowing at some point, my routine will get back on track and I’ll feel like myself again.
It’s been a hell of a week and it looks like it’s going to be one monster month in general. Thanks to back-to-back business trips featuring five airports and 10-hour shoot days followed by a nearly-impossible edit deadline, I’ve been pushing it pretty hard at the office. I also lost my weekend as my editor and I had no choice but to keep working through it to meet our deadline.
This is not a pity-party post. I realize there are people who constantly deal with these kinds of demands. Running your own businesses is a 24/7 job, and if you’re in the business of saving lives, times like this are common and even expected. However in my world of video production in the public relations world, this is not my norm. In fact, one of the reasons I left the TV-reporter life behind was that I was sick of running on the hamster wheel. So when things gets this crazy, everything from my workouts to my REM cycles suffer.
I haven’t felt this unhealthy in quite some time. I’ve definitely gained a couple of pounds. Despite packing my sensible snacks for my travels, there are only so many healthy choices you can make when room service and deli sandwiches during a 15-minute break are your only options. So, I’m forgiving myself for the extra alcohol and larger-than-normal bread portions I ingested while I was on the road. While I managed to squeeze in workouts in both Iowa City and Orlando, I have NOT been able to keep up with my normal exercise schedule at home. That changes now.
Today marks the start of a new work week and one that doesn’t include a plane, train or automobile. While I’ll still be putting in extra hours at the office, I’ll bring my gym bag and pre-workout snack to the office everyday to motivate me to hit the gym afterward. Fortunately, I was able to push through a CrossFit UWS Central Park workout before heading to the office Saturday morning. That set my mind straight for the days ahead. After the workout, I was also able to hit the grocery store and stock up on my my healthy favorites like berries, bananas and non-fat Greek yogurt and veggies. Getting back into my healthy routine will no doubt help me sleep better, too.
When the unexpected happens at work or at home, your best laid plans will go awry. Just remember to keep breathing, do the best you can with what you have to work with and forgive yourself for the “slip-ups” that help you get through the craziness. When you see that first glimmer of light at the end of the tunnel, embrace it and realize it won’t be long before you take your first steps back toward normalcy and all you do to have fun, be fit and feel fabulous!
Frantic Friday
Ending a Crazy Week on a Happy Note!
What a week!
I honestly haven’t felt this “off” in quite some time. There will be more about that in Monday’s post, but for now, I want to end the crazy-business-trip and edit-from-hell-themed work week on a positive note that’s also filled with gratitude.
It was during my ride to the airport Tuesday afternoon when I learned my blog was voted one of the “Top 25 Wellness Blogs” on SkinnyScoop. For those of you who don’t know, SkinnyScoop is a great website designed for a female audience looking to recommend and discover the best of everything from books and beauty essentials to parenting products.
Thanks to a couple of nominations and a few votes, I came in among the bloggers who write about fitness, healthy lifestyle and/or weight loss voted into the Top 25 during September 2012. I’m honored to be among this great list of bloggers! I’ll be sure to check out their writing and encourage you loyal readers to do the same!
Thanks to all of you for your support and for inspiring me to continue my writing, even during the rough weeks! It’s because of you that I look forward to continuing on this journey to have fun, be fit and feel fabulous!
Workout Wednesday: Business Trip Edition
I had the whole hotel fitness center to myself on my recent business trip to Iowa City!
Greetings from Orlando!
As you read this first Workout Wednesday installment for October 2012, I’m either prepping for or in the midst of producing another shoot. Since this marks the second consecutive week I’ve traveled for work and have another trip in another city soon following this one, I thought it was the perfect time to share the basic survival tip that keeps my health and fitness routine in check while I’m on the road. It’s all about what you toss in your suitcase.
Along with being sure I have my production tools and TSA-size-approved plastic bag of toiletries, I always take a few extra minutes to throw in the following essentials to keep hunger and unhealthy snacking in check. The key is having one for each day of the trip:
- Almonds: Lucky for me Trader Joe’s takes the guesswork out of counting out almonds for a proper serving size by selling the “Just a Handful” snack-pack. Having the correct serving size also prevents me from buying the jumbo bag at the airport and loading up on too many calories in one snack session.
- Fiber One bars: I’m a big fan of the Chocolate & Oats variety.
- Gym clothes: A pair of Under Armour gym shorts, t-shirt, sports bra and a couple of extra pairs of socks take up virtually no room in a suitcase, even if it’s a carry-on. I usually travel wearing my cross trainers to travel and pack my “cute” shoes. (It’s the best way to stay comfortable during flight delays, too!)
The few snacks provide me with no excuse to reach for something unhealthy if too much time goes by between meals thanks to a long production schedule. Also, getting up early enough to make sure I eat a healthy breakfast before the work begins is also crucial to making sure I have energy and remain focused on my work.
Remember, whether you’re packing for a quick business trip or overnight weekend escape, packing a few healthy essentials can help you have fun, be fit and feel fabulous – no matter where the road takes you!
Another Reason to Get Active: Exercise Can Reduce Your Risk of Breast Cancer
Mom & Me in Montauk
It seems I’ve gotten into the habit of kicking each new work week with a shot of “Monday Motivation” in the hopes of inspiring more people get moving. On this particular Monday, we also happen to be kicking off Breast Cancer Awareness Month. As the daughter of a breast cancer survivor, it’s the perfect time for me to tell you about yet another reason to make exercise a part of your life.
According to the National Cancer Institute at the National Institutes of Health, there is strong evidence that physical activity is associated with a reduced risk of certain cancers, including breast cancer. Add that to the already long list of benefits from exercise, and you have just one more reason why there’s no better time than now to make fit some fitness into your daily routine!
My mother was diagnosed with breast cancer in 2008. The day she and my dad sat me down to tell me was probably the scariest in my life to date. Fortunately, because my mom has always been adamant about keeping up with her health screenings, the doctors detected the cancer early and she beat it. Today, I am lucky and blessed to be able to say my mom is among the 2.6 million breast cancer survivors living in the United States.
Her diagnosis put me on alert regarding my own health and made me want to do research, speak with my own physicians and learn everything I could about reducing my risk and how to be even more proactive about my health. I had my first mammogram a few months ago. Despite a slight scare when I had to go back for follow-up imaging, everything came back fine in the end. My doctors now have a baseline to compare additional screenings in the future and having that kind of knowledge can only help me stay on top of my health in the long run.
I’ll never be able to thank my mom for all she has given me throughout my life (my dad, too). Along with unconditional love and unwavering support, she has taught me so many important lessons without even knowing it. One of the most important things I have learned is it is important to take care of yourself so you can give of yourself- your time, energy, compassion and love – to others.
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. I encourage anyone reading this post to take charge of your health:
- Talk to your physician(s) about your family history and other risk factors for cancer and other diseases
- Don’t put off important health screenings
- Exercise
- When it comes to your eating habits, I believe moderation is crucial to maintaining a “diet” you can live with
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!
Kicking off the New Season with a Kick-Butt Workout
Still standing after the first Autumn of 2012 Central Park workout!
This Workout Wednesday marks a first for me. I’m spending it in Iowa City! While you read this post, I’m either on one of two flights or in my rental car heading to my hotel. I plan on hitting the fitness center soon after checking in so I can get the blood pumping after sitting on the plane.
So, while I can’t give this past weekend’s killer CrossFit UWS workout another go today, I wanted to share it with you in case you have the desire and opportunity to kick things up a notch in the great outdoors!
Seriously, this workout was tough and NOT one I’d recommend for any beginner. However, if you’ve got solid core strength and good form while performing the following exercises, then well, I’d love to hear what you think of what Roberto Murichi cooked up for his latest and greatest Saturday morning class in Central Park.
- Static stretching: Each of us focused on static stretching our tight areas, holding each stretch for 30 seconds. For me, that meant paying special attention to my calves and hips.
- Warm up: The concept was to complete three exercises within 90 seconds for a total of five rounds. Here’s what each round looked like:
- 20-second plank, 100m sprint, three squat thrusts
- 20-second plank, 100m sprint, six squat thrusts
- 20-second plank, 100m sprint, nine squat thrusts
- 20-second plan, 100m sprint, 12 squat thrusts
- 20-second plan, 100m spring, 15 squat thrusts
What made this warm-up deceptively “easy” was the fact that if we completed the exercises before the 90-seconds were up, we could rest before the “ding” sounded on Roberto’s iPad alerting us to the start of the next round. So, for the first round, getting through the plank, spring and three squat thrusts left me with nearly 30 seconds of rest time before round two. However, as the squat thrusts reps got higher, the rest time got shorter. Needless to say after the seven-and-a-half minute warm up, I was a little scared of moving on to the killer workout!
- Workout: For the purpose of this post, I’ll call it “30…20…drop!” It was “only” two rounds, but we were timed on how long it took us to complete them. For round one, we had to perform 30 reps of each exercise. For round two, we “only” had to get through 20. Oh, and each of the two rounds started with a 200m sprint. Now for the exercises:
- Push-ups
- Squats
- Sit-ups
- Walking lunges (30/20 total, so 15/10 for each leg)
- Bicycles (double count)
- Back extension (which some people call the “Superman”)
- Double-unders (I admit, I’m not coordinated enough to do double-unders, the jump rope always gets caught up on my feet! So for us single-under warriors, the reps broke down to 150/100 for each round)
- Burpees (UGH!)
- Box jumps (using the bend.) As a regression, we could do step ups/step downs
Well, someone in the group has to finish last and that was me. I wrapped the workout in 22:20. After I finally caught my breath, I couldn’t believe the rush I felt from the workout. Again, covered in dirt, sweat and grass with the echo of Roberto’s coaching us through lingering in my ears, I felt amazingly exhilarated!
So, I’m definitely following my own advice and mixing it up with the start of the new season. Maybe I’ll see some of you in the park one of these weekends. Click here if you’d like more information about the classes and CrossFit UWS.
If you’ve got a killer workout you’d like to share, please don’t be shy! Sharing information about new and exciting fitness routines is a great way to help everyone have fun, be fit and feel fabulous!
Mix-It-Up Monday
The leaves will soon change color, and it’s also the perfect time of year to make some changes to your fitness routine.
They say variety is the spice of life. That’s definitely true when it comes to making fitness a part of your daily routine. The trick is making sure your program doesn’t become too routine.
So on this Monday I offer another simple motivational tip to not only help you get moving, but make sure you stay in motion: be sure to mix things up! The beginning of a new season is the perfect time to look for some new activities to freshen up your workout routine.
Many health clubs change their group exercise schedule in the fall. If you’re a gym rat like me, be sure to check the latest schedule and see if there’s a new class that sparks your interest. Maybe you’ve always wanted to give Zumba a try or take out your stress on a heavy bag during a non-contact boxing class. Of course, just make sure the classes are convenient for your schedule. That way you’ll be sure to add it to your calendar for a set time each week. Before you know it, getting to that class will be as routine as brushing your teeth. If you’re more of a workout-on-your-own type, this could be the time to treat yourself to a personal training session or two and get some new exercise programs from a pro.
If you don’t like being confined by four walls and you’re wondering what to do now that your days walking along the beach are coming to an end, don’t sweat it! Mother Nature makes this a wonderful season to be outside for some great workouts. I’ve been writing about the Saturday morning CrossFit UWS class in Central Park that has added a serious punch to my exercise routine. Wherever you live, chances are there are outdoor “boot-camp”-style classes or maybe a soccer, kickball or dodgeball club that you can join. Check your local paper or just do an online search. These options offer the added benefit of being social. Join with a friend or two and turn the workout into an opportunity for a weekly or bi-weekly catch-up afterward. If you sign up solo, it’ll be hard not to make a few new friends while you’re getting your heart rate up and moving your muscles.
If you sign up for a club or make a commitment to get to a new class, why not reward yourself with a new piece of fall fitness gear. Even something as simple as having a new hoodie or pair of kicks to “show off” can motivate you to get out and get moving!
Whatever your fitness level, mixing things up is one of the best ways to kick boredom to the curb and stay on track with your goals to have fun, be fit and feel fabulous!
Laura’s New Fall Favorites
It’s hard to believe we’re on the brink of officially saying good bye to the summer of 2012. I thought it would be fun to welcome the fall with a new top 10 cardio playlist.
Not all of these songs are necessarily new, but they’re some of my most recent downloads and they keep me moving on the elliptical, pulling through my sprints on the rowing machine or pushing through a Tabata derby:
- “Give a Little More,” Maroon 5
- “New York City,” Paul van Dyk feat. Austin Leeds, Starkillers & Ashley Tomberlin
- “Gangnam Style,” PSY
- “The White Room,” Adam White, Andy Moor & Whiteroom
- “All I Ever Wanted,” The Mystery (Vocal Mix)
- “Turn Around (5,4,3,2,1),” Flo Rida
- “Unconditional Love,” Amurai feat. Melissa Loretta
- “Not Alone,” Gianluca Motta feat. Molly
- “Pound the Alarm,” Nicki Minaj
- “Too Close,” Alex Clare
I’m always looking for high-energy tunes for cardio, strength training, warming up or cooling down, so I’d love to hear what keeps your workouts fun! No matter what the season, having some good tunes to keep you moving is one of the best ways to have fun, be fit and feel fabulous!
Simply Lovin’ These Outdoor Workouts!
Saturday Morning Central Park Warriors!
On this Workout Wednesday, I gladly share what I’d call my favorite workout in recent memory.
The fact that Mother Nature provided a picture-perfect morning for this kick butt CrossFit UWS group class in Central Park didn’t hurt. Here’s what Roberto Murichi cooked up for us to tackle:
- Active stretching: included walking lunges, reverse walking lunges and bear crawls.
- Warm up: Burpees Tabata followed by 50 meter walking lunge. Just a reminder on what constitutes a Tabata, the high-intensity training protocol features eight continuous intervals of 20 seconds of maximum intensity followed by 10 seconds of rest. Check out the clip below to see what a few of those 20 seconds of work looked like. Needless to say after we finished the burpees, adding those walking lunges provided one heck of a warm up!
- Workout: I really liked this AMRAP -“as many reps/rounds as possible” – combo. Our mission was to push out as many rounds as possible in a five-minute interval of the following exercises for a total of three rounds. We had one minute of glorious rest in between each round.
Round one
- 10 pistols: Another term for single-leg squats. We used the park benches as a start/end point for the exercise. As a regression, we could switch to “regular” squats as needed.
- 10 box jumps: We used the park benches for these, too. The regression was to do a step-up and step-down.
- 10 push ups
Round two
- 100 meter sprint
- 10 walk out push-ups
Round three
- 100 single-unders (jump rope)
- 25 situps
Just to further clarify the AMRAP concept: in round one, we’d bang out the 10 pistols, 10 box jumps and 10 push ups, then start over with the pistols again and keep repeating as many rounds of the three-exercise combo until we heard the blessed buzzer on Roberto’s iPad. After the five minutes were up, we had one minute to drink some water, stretch and catch our breath before moving on to rounds two and three featuring the different exercise combinations.
The endorphins generated by this killer workout kept me energized from the moment I banged out my last sit up right right through the last out at Yankee Stadium where I happily watched my beloved Bronx Bombers beat the Devil Rays. I’m already pumped to see what Roberto has in store for us next time around!
If you’re beyond the beginner level and looking to kick things up a notch, this kind of workout won’t let you down! Click here for more information about CrossFit UWS.
Remember, regardless of your fitness level, mixing up your exercise routine with different workouts and different venues is a great way to have fun, be fit and feel fabulous!
lauralovesfitness 