Whatever the week has in store for you, I hope you find the strength to know whether to hang in there or simply let go. Whether you hope to make physical or mental gains in the days ahead, a little exercise can go a long way in the journey to have fun, be fit and feel fabulous!
Friendly Friday
TGIF!
I end this work week with a heartfelt thank you to all of you who make the journey here at LauraLovesFitness so much fun. I still can’t believe it’s been a little more than a year since this blog was “born!” Remember, it’s your comments and questions that motivate me to keep going!
Today, I must give a special shout-out to JoAnn, the woman behind RoundtoRavishing. JoAnn nominated me for a One Lovely Blog Award along with The Very Inspiring Blogger award. Be sure to check out her inspiring site that describes her journey to living a healthy life!
I’m grateful to accept these awards and happy to fulfill the obligations that come with them. Here’s how it works:
1. Display award logo: Done.
2. Link who nominated me: Here’s another link to RoundtoRavishing
3. Seven things about myself:
1. I exercise to stay sane.
2. I also exercise because I love red wine, Prosecco, pasta and chocolate.
3. My first job in television was working as the morning live reporter at WLFI-TV in Lafayette, Indiana.
4. My most embarrassing moment at that job: being spit on by an angry mama llama at the zoo on live TV while introducing her new baby to our morning viewers.
5. I am an only child.
6. I am a bona fide beach bunny, but am far more careful about my sun exposure today than when I was in my teens and 20s.
7. I am a die-hard Yankees fan.
4. Nominate 15 other blogs: Toughest part of this process as there are many wonderful bloggers to choose from:
- IEatThereforeITrain
- Physical Funness for the Motion Starved
- TheExerciseSpace
- CrazedInTheKitchen
- OntheRoadtoAll50
- The Foodery
- RedFoxFitness
- TheListProducer
- Mamaquest
- FitnessInTheCity
- LivePassionatelyTonight
- OnlyHereOnlyNow
- TheCustomerServiceRevolution
- ModNutrition
- I’dRatherWalk
5. Notify my nominees: I will work on that now…and wish everyone a weekend filled with plenty of opportunities to have fun, be fit and feel fabulous!
Give Tabatas a Try!
Some of my Tabata Favorites: Single-Leg Bicep Curl
As I sweat through these hot and hazy days of a New York City summer, I enjoy working out in the comfort of an air-conditioned gym. However, I realize there are many who take advantage of the season to get outside and get moving. Wherever you like to workout, Tabata training is the perfect way to get your heart pumping and muscles moving.
This high-intensity training protocol was founded by Japanese scientist Izumi Tabata in the 1990s. His studies showed his formula produced similar health benefits to traditional cardio workouts, but here’s the kicker: a Tabata can be completed in just four minutes.
The formula is simple: eight continuous intervals of 20 seconds of maximum intensity followed by 10 seconds of rest. Even better: you can create a “Tabata Derby” by adding consecutive four-minute intervals and work your way up to a 20-minute total Tabata workout. Another thing I love about this type of training is almost any exercise fits into a 4-minute Tabata. Here are some examples:
For fitness newbies or those getting back to working out: Start slowly! My very first Tabata was split into two exercises: front squats and push-ups. So, the first four 20-second rounds of work featured squats and then I shifted to push-ups for the last four rounds. Other ideas:
- Jump rope (can be done in or outside of the gym)
- Planks
- Chin-ups (can always be done at a playground or find a tree branch – a strong one, of course!)
- Front squat to overhead press
Side Plank
For the seasoned fitness enthusiasts:
- Jumping lunges
- Side lunge to overhead press
- Treadmill sprints (make sure to safely straddle the treadmill during the rest periods)
- Overhead medicine ball slam
Feeling at the top of your game:
- Stationary bike sprints
- Squat thrusts
- Mountain Climbers
- Burps
The Plank
- The Push-Up – All Images by Lauren Bachner
A few important notes before you jump into one or more Tabatas:
- You must warm up! Try five minutes at a slow/medium pace on an elliptical machine, stationary bike or take a light jog.
- If you do more than one Tabata – you must rest for 60 seconds before moving on to the next exercise.
- While the idea is to push out as many reps as possible in the 20-second work period, you shouldn’t sacrifice good form. Better to do “perfect” push-ups on your knees with your stomach drawn-in and glutes squeezed nice and tight than risk injuring your lower back with sloppy reps.
- Don’t forget to cool down and stretch when you’re done!
- There are lots of apps out there to help you keep track of the work / rest intervals. I use UltraTimerHD on my iPhone. For non-iPhone users, one of my fitness friends really likes the Time for Tabata app.
One of my favorite, no-heavy-thinking, under-60-minute workouts at the moment:
- Warm up (includes SMR on my calves, TFL and lats)
- 30-minute elliptical
- 20-minute Tabata Derby (example: Front squats, side planks, push-ups and single-leg bicep curls – alternating legs)
- Cool down (includes more SMR)
If you have a favorite Tabata training combo, I’d definitely love to hear about it!
I’ll be forever grateful to fitness guru Roberto Murichi for introducing me to the Tabata. Trust me, if you’re looking to add some spice to your normal routine, Tabata training a great way to help you have fun, be fit and feel fabulous!
Time for New Kicks!
As we kick off another work week, I realize we’re more than half-way through July. Which means I am almost a month overdue on updating one of my most important fitness tools: my sneakers!
Like many women, I love shoes. I love them even more when I find a great pair at one of the discount shoe paradises that have popped up all over the country. There is one type of shoe, however, that I will gladly pay full price for if I have to, and that would be my sneakers. Why? Because wearing the proper footwear while you workout is one of the easiest ways to protect yourself from exercise-related injuries.
Here’s a little trivia that may come in handy if you’re ever on Jeopardy! and land a “Daily Double” in “The Foot” category: 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 improper foot support can lead to compensations made by your knees and hips, and you are putting your body at risk for a 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.
I don’t know your foot type, but I can tell you what works for me. Since my fitness routine includes elliptical training, rowing, and strength training classes, Tabatas and Zumba, cross trainers keep me well-grounded and stable. I started wearing New Balance cross trainers five years ago. I currently have the 1011s, but it turns out, they’ve already moved on to the 1012s. I get a new pair every six months, and if I put it off for too long, I actually notice pain and discomfort in my knees while I’m on the elliptical or while doing squats and lunges.
As you repeat readers may remember, I’m not a runner. However, my fitness friends who do pound the pavement only lace up in running sneakers. When I played tennis back in high school (which seems like ages ago!), I had sneakers specifically for tennis practice and matches. 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 up your routine.
I look at it this way: I have far too many purses in my closet 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!
Summer Friday
TGIF!
Since we’re allegedly in the midst of the lazy days of summer and I’m on the verge of wrapping up an anything-but-easy-breezy work week, I’m definitely ready to be super lazy this weekend!
It looks like Mother Nature will be cooperating with my beach and gal-pal plans here in New York. Since chilling out is on my weekend agenda, I thought it was a good time to offer my top 10 all-time favorite fun summer anthems.
- “The Boys of Summer,” Don Henley
- “All Summer Long,” Kid Rock
- “Summertime, Summertime,” Nocera
- “Summer Girls,” Dino
- “Suddenly Last Summer,” The Motels
- “Summertime” DJ Jazzy Jeff & the Fresh Prince
- “Cruel Summer,” Bananarama
- “Summer in the City,” Lovin’ Spoonful
- “Summer Love,” Justin Timberlake
- “Miami,” Will Smith (I know the word summer isn’t in this song, but I just think summer when I hear it!)
Whether you’re warming up or cooling down, taking a long walk on the beach, or just hanging with family and friends in the backyard, I hope some of these songs improve the ambience for your down time.
Of course, I want to know what’s your favorite summer song?
Whatever music you listen to, here’s to a fantastic weekend filled with plenty of time to re-charge the batteries and countless chances to have fun, be fit and feel fabulous!
More Core, Please!
Recently, I’ve gotten lots of questions from friends who also happen to be avid runners about what to do about hip or lower back pain. Since I’m not a medical professional, my first concern is to find out how long they’ve had the problem; if it’s affecting their everyday activities and if they’ve seen a physician for an opinion. Then I then move on to some questions about their training program.
One of the first things I ask: “So tell me about your core work?” That’s usually when I get the sheepish response that sounds something like: “Well, I could probably do more of that.”
You know what? We ALL could!
So, on this workout Wednesday, I go beyond the crunch to show you some of the other “classic” core moves I incorporate in my client’s fitness programs as well as my own. (I must give a special shout out to the talented Lauren Bachner for capturing the start and finish of each exercise.)
An added bonus: these exercises all fit into the stabilization endurance level of training. This is the level where all fitness newbies should start and all fitness veterans should re-visit to maintain core and joint stability. Aim for two sets of 12-20 reps:
- Ball bridge:Once you’ve mastered the two-leg and one-leg floor bridge, this is a great progression of a key core exercise. Training tips: make sure your feet are hip-width apart. Draw in your navel and squeeze your glutes to get your knees in line with your hips and shoulders. Once you’re established the bridge, hold the position for two seconds before lowering your pelvis.
- Hype Gym, New York, NY
- Photos by Lauren Bachner
- Prone Iso-Abs (Plank): This remains my all-time favorite core exercise. Here, I show you the “basic” plank along with a progression, where you add a leg lift. Training tips: In either version, be sure to draw in your navel and squeeze your glutes before you raise your body off the floor to form a straight line from head to toe. Hold plank position for two to three seconds before dropping to the ground to re-start.
- Side Iso-Ab (Side Plank): I admit, I need to perform this version of the plank more often – and you should too! Training tips: Your elbow should be directly below your shoulder and be sure to draw in your navel and contract glutes before lifting your hips and legs off the ground. Hold the plank for two to three seconds before lowering back to start position.
Please note, I’m not picking on runners. In fact, as someone who isn’t a runner, I have great admiration for people who lace up and pound the pavement in all types of weather. However, a common mistake many runners make is not incorporating enough core work into their fitness program. Your core, the muscles connecting your legs to your hips, spine, and rib cage, works to stabilize your torso when you run and therefore has a significant impact on running form and endurance. A weak core can lead to injuries, particularly in your lower back.
The bottom line is whether you’re a runner, cyclist, dancer, swimmer, or just like to be classified as a “gym rat,” everyone needs a strong core. Why? Because the core is the region of the body where all movement begins. If you have a weak and unstable core, your body simply can’t move the way it’s supposed to. That’s one of the easiest ways to put yourself at increased risk for injury.
So what are YOUR favorite core moves? Let me know! I’m always looking to share different exercises and activities that can help exercise lovers of all ages and skill levels have fun, be fit and feel fabulous!
Monday Motivation
Photo by Leslie Hassler
People are always asking what motivates me to exercise. I’ve offered a variety of reasons in past posts, but today I want to focus on just one. Exercise gives me strength.
In the fitness world, strength typically refers to how much weight you can lift when performing different strength training exercises. No doubt you’ve heard people comparing strength levels based on how much they can bench or press.
However, a broader definition of strength shows it’s also related to a capacity for exertion or endurance. Obviously, increasing that capacity can help in a countless number of activities that take place outside the gym. How easy or difficult is it to carry a few bags of groceries from the store to your car or even all the way home? How about picking up and holding a child? Are you winded after walking up ten flights of stairs, or only one? Incorporating exercise into your daily routine is a surefire way to gain strength and tackle the many facets of your daily routine with greater ease.
Now let’s move beyond the physical. There’s an old equation that goes something like this: a strong body = a strong mind. From a personal perspective, at times when I feel the weight of the world upon my shoulders, there’s nothing like some mind-clearing cardio or punching a speed bag to get some perspective. Some of my biggest moments of clarity have happened with sweat blinding my eyes and the sound of my pounding heartbeat filling my ears.
Instead of sitting around stewing over a problem at work or even worrying about a loved one facing an illness, why not give yourself a chance to really breathe? A long walk or a kickboxing class could offer your mind and spirit the boost of strength they need. The issue or issues you were stressing over will still be there when you’re done. However, based on my experience, a little oxygen can go a long way in helping me focus on how I’m going to handle the situation.
I want to close by sharing a quote I stumbled upon recently that deals with the emotional side of strength:
“Some people believe that holding on and hanging in there are signs of great strength. However, there are times when it takes much more strength to know when to let go – and then do it.” -Ann Landers
Friday Fun
For anyone suffering from a case of the Friday-the-13th jitters or just looking for some light-hearted fun on a hot summer day, I hope this offers the shot of positive energy you’re looking for. I apologize ahead of time that this post could be considered one for the ladies.
I’m still coming down from my high after seeing “Magic Mike” earlier this week with one of my best gal pals, Elisa. (You may remember her from my trip to Jamaica earlier this year.) Our latest adventure may not have included a swim-up bar or palm trees, but we certainly enjoyed 110 minutes of great scenery.
I feel compelled to mention I feel totally justified writing about the non-strenuous activity of seeing a movie for my fitness blog for two reasons:
- I often write about the importance of taking a break from reality to keep your mental health in check.
- The stars of this particular movie take the term physical fitness to a whole new level!
Okay, so it was sheer, giddy fun watching Channing Tatum dance and strip to Genuwine’s “Pony” and Matthew McConaughey making sleazy look good with his buff bod and cowboy moves.
Fantasy aside, I have to tell you, I was truly blown away by the strength these actors gained for their performances. Between the high intensity training, weight lifting and core work needed to sculpt those killer abs and do crazy things like a push-up immediately followed by a jump and roll over one of their fellow dancers on the stage, I know prepping for this movie was no picnic. (Some of their moves seriously made burpees look easy!)
I’ve read countless articles about their two-a-day, three-hour workouts and the cleaner than clean diets they followed to get those chizzled chests and glorious glutes. I know, they’re celebrities, they have trainers and they make millions, but as a moviegoer – and certified fitness professional – I can say “Nice job!” To all you fitness enthusiasts and professional competitors who work that hard on a regular basis and don’t make mad money , I say “AMAZING job!”
So, if you want to be wowed by the amazing feats of some super physically fit bodies, or if you just want to escape reality for a couple of hours, grab a gal pal, a sweet treat and enjoy the eye candy on the big screen. (Also, go ahead and download “Pony” by Ginuwine and “Save a Horse (Ride a Cowboy) by Big & Rich for some motivation for your workouts after the movie is over.)
So, here’s to the already-talked-about sequel, Broadway musical (click here if you don’t believe me!) and in the more immediate future, to a weekend filled with plenty of chances to escape so we can all have fun, be fit and feel fabulous!
LauraLovesFitness Turns One!
Yes, I ate the cupcake! (As part of my “Everything-in-Moderation” lifestyle)
Wow! I have NO idea where the year went, but here we are 365 days after my very first post at LauraLovesFitness.com. It’s been a wonderful ride so far and I’m excited to see where the blogging adventure leads to in the days ahead.
Since July 11th, 2011, I’ve published 149 posts on topics ranging from key concepts in core training to the power of positive thinking and the importance of taking care of our mental health while focusing on our physical fitness. There have been express workout routines, music lists, interviews with icons in fitness and show biz, lo-cal cocktail recipes and reassurances for why it’s okay to take a day off from the gym AND indulge in a cupcake once in awhile.
Whether I was sharing my reasons for loving everything from small group training to Tabatas or offering a personal account of why you shouldn’t ignore warning signs like pain and severe fatigue, I wrote each and every post with the same purpose: to motivate people to take better care of themselves. Not everyone likes to exercise. Not everyone wants to choose celery sticks over cheesecake. Yet, if I’ve inspired just one person to go out and find some sort of physical activity that makes him or her feel good or pack frozen grapes instead of chocolate covered ones for that trip to the beach, that’s all I need to truly celebrate my blog’s first birthday!
Here are a few links to some of my personal favorites from the past year. (If you have others that you particularly enjoyed, please let me know!)
- An interview with fitness guru Chris Freytag about the importance of sleep
- Why I love the foam roller
- Why I can’t believe it took me until this year to discover Zumba!
- Motivation for your Workout Wednesday – or any day of the week
- My instant connection with a sledgehammer
Of course, I can’t let this special occasion go by without saying thank you for the support from my family, friends and all my readers. Whether you signed up for a subscription on day one or stop by occasionally to leave a “like,” post a comment or question, I appreciate anyone who takes some time out of a busy day to check in. Moving forward, I’d love to know which topics you’d like to read more about as well as the ones you’d prefer to see less frequently.
I’m also using this as an opportunity to invite fellow bloggers to appear as guests on this site. (If you’re interested, here’s a link to my contact information.) Sharing knowledge in different areas of expertise in the world of fitness, nutrition and overall health and well-being can only help more people on their journey to have fun, be fit and feel fabulous!
Mental Health Monday
‘Tis the Season to Find Your Happy Place!
As we kick off yet another work week, I’m doing all I can to hold on to the feeling of calm I managed to capture by extending the 4th of July into a mini-vacation.
I hope someday someone will be able to put a scientific rationale behind that old saying “time flies when you’re having fun.” Until that happens, I offer an important reminder about a crucial component to keeping your health and fitness routine in check: don’t underestimate the importance of taking care of your mind.
With the dog days of summer upon us, there’s no time like the present to take a look at your schedule and figure out how to pencil in some time to re-charge and re-boot. For me, it meant extending the holiday into a few extra days away from the office and escaping to one of my favorite places on the planet: Jones Beach.
Armed with my sunscreen, an umbrella, a beach blanket, a chair and plenty of water and healthy snacks, I claimed a small piece of waterfront property for myself and tuned out the world by listening to the most soothing sound I know. I captured 60-seconds worth of that sound on my iPhone so I could sneak a listen whenever the world gets a bit overwhelming. I’m sharing it here in the hopes of helping others do the same:
I admit, I didn’t use these precious beach days as an excuse to be a total slug. Instead, I used the sun-soaked backdrop as a different venue for my workouts. I traded my 30-minute elliptical session for 50-minute power walks and followed those steps with plank, squat and/or push-up Tabatas on the sand. (Other no-gym-equipment-required exercises for beach Tabatas include burpees, squat thrusts or mountain climbers.) After breaking a sweat, I was more than happy to cool off in the crisp Atlantic Ocean.
I realize a true getaway may not be in the cards for everyone this summer. However, whatever time you can take for yourself – whether it’s an afternoon, morning or evening of tuning out – do it! Whatever you do, make sure you totally disconnect at some point during the week. I mean get off the iPhone or Blackberry, don’t worry about uploading a photo to Facebook or tweeting about the healthy snack you just ate. Just chill! Use the longer days as a reason to enjoy some time outside in the evening with family or friends. Take a walk, have dinner out on your deck or bring a picnic to the park.
So, while I’m constantly motivating people to move more, I’m now challenging you to find a way to slow down a bit. Then let me know how you sneak some down time into your schedule. If we don’t take advantage of these “lazy days of summer,” we may miss the perfect opportunity to make mental health breaks part of our everyday journey to have fun, be fit and feel fabulous!
Friday Flashback
Extending the holiday into chill time at one of my favorite places on Earth – Jones Beach
As I decided to turn the holiday falling in the middle of the week extended time off from the daily grind, I’m keeping vacation mode going on the blog front, too!
I’ll be back in full force next week, but for now, I wanted to leave you with some links to a few past posts that I hope you’ll find helpful if you’re taking your 4th of July fun right through the weekend. Here are some timely reminders on how a little moderation can go a long way when it comes to keeping on track with your health and fitness goals.
Laura’s Lo-Cal Cocktail Options
Happy Friday, happy weekend and happy trails as you head out to have fun, be fit and feel fabulous!
lauralovesfitness 