Friday Favorites: Laura’s Go-To Foods
Happy Friday!
Since so many people constantly ask me what I eat to stay fit and fueled for work and working out (including a colleague who just asked me two days ago in our break room!), I thought I’d offer some ideas for anyone who put eating healthy near the top of their list of New Year’s resolutions.
To keep things short and sweet, I’m going to stick with my top breakfast and snack options. (They also happen to be the meals people ask me about the most.) Before I get into the foods, let me offer this friendly reminder: while I am a certified fitness professional, I am not certified or licensed as a nutritionist or dietitian. These are simply food options that work for me based on the fact that I like how they taste and they keep me full for three to four hours.
Breakfast Option #1 (My Smoothie Alternative):
- 1 cup plain non-fat Greek yogurt
- 1 cup blueberries, blackberries or raspberries or up to two cups of strawberries and/or 1 banana
- 1 serving high-fiber cereal (My fave: Newman’s Own “Honey Flax Flakes.” It’s the only cereal that keeps me full!)
- Mix and enjoy!
Breakfast Option #2 (My Cereal Alternative):
- One packet of plain instant oatmeal
- 1 cup of berries and/or 1 banana
- 1 cup plain non-fat Greek yogurt
- Alternate mix-ins: fresh or frozen fruit of your choice; 1 oz of almonds (about 23 nuts); 1 tbsp peanut butter
- Stir and enjoy!
Breakfast Option #3 (My Diner Fave):
- Egg white omelet with veggies (Load ’em up: spinach, mushrooms, onions, peppers, tomatoes…you get the idea!)
- To “splurge,” add feta or mozzarella as lower fat cheese options (vs. American or cheddar)
- Toasted pita or whole wheat toast
- Skip the potatoes and ask for lettuce and tomato instead
- Cuties California Clementines®. These are my new favorite snacks for 2012. I can’t get enough of ’em! I will eat 3 or 4 at a time and not only get a healthy dose of Vitamin C, but I also satisfy my sweet tooth without the guilt that comes with eating cookies or candy.
- 100-calorie mini bag of 94% fat-free microwave popcorn. This is a long time favorite for me! There’s nothing like a bag of popcorn and a fruit (or a few Cuties) about an hour before I head to the gym to keep me full and get some fuel before a workout. (I won’t lie: before a big workout, I’ll skip the mini and pop the full-size bag – but it’s still 94% fat free and better than a bag of regular potato chips.)
- Low-fat string cheese (like Sargento) and an apple or other fruit
- 1 serving of reduced-fat Wheat Thins with Laughing Cow cheese spread (add an apple or other fruit, and you’ve got your sweet and savory)
- Non-fat plain Greek yogurt with an oz of almonds or cup of berries makes for a great snack, too! (Especially if you had oatmeal for breakfast.)
- A banana and
- A Fiber One bar
So, what breakfast and snack foods work for you? I’m always looking for ways to mix things up! At the end of the day, remember exercise and healthy eating habits should go hand-in-hand. You need to give your body the right fuel if you want to have fun, be fit and feel fabulous.
Don’t Forget to Rest!
Don't Forget to Rest! Photo by Leslie Hassler
It seems like yesterday I was looking forward to wrapping up 2011 with some down time and here we are cranking away at the near mid-month mark of January 2012! For those of you who’ve kicked your fitness resolutions in the butt by pounding the pavement or hitting the gym every single day since the New Year started, let me first be the first to offer a big, congratulatory pat on the back. Now I want you to take a day off!
You might be saying, “but Laura, you’re on Twitter, you know it’s #Workout Wednesday!” I didn’t say you have to make today your off-day, but you do need a minimum of one rest day during the week.
A rest day allows the body to recover from the stress of exercise and presents an opportunity for muscular repair and recovery of the central nervous system. Pushing your body day after day at the same group exercise class or on the same weight training circuit or along the same 5-mile route is one of the quickest paths to burning out on your routine. This can be especially true for anyone who’s new to a workout routine or just coming back after a lengthy hiatus.
The possibility of a mental meltdown aside, continuously pushing the body to the limit puts you at risk for overtraining. The following are some of the symptoms to look out for to determine if you’re overdoing it:
- Fatigue
- Increased resting heart rate
- Increased resting blood pressure
- Slower recovery after exercise
- Overuse or stress-related injuries (e.g. stress fractures, tennis elbow and runner’s knee)
- Insomnia
- Irritability or moodiness
- Disinterest in sex
- Amenorrhea (when a woman stops getting her monthly period)
- Increased numbers of colds / sore throats (shows decreased immunity)
- Decreased appetite
From what I learned through my NASM and AFAA studies, a good training frequency for the fitness newbie or anyone returning after a hiatus is three resistance workouts each week. This allows you to work your muscle groups with 48 hours of recovery in between. Cardio can be done on the in-between days or even on the same day. Even more seasoned athletes should give a muscle group a 48-hour rest period before pushing it to the limit again. Another good rule of thumb is to mix up your routine with cross training. Although I’m excited to take as many Zumba® classes as possible to continue my teaching prep, I’ll be sure to spread the classes out throughout the week. The same should be applied to your favorite cardio kickbox class or your favorite at-home DVD workout.
For those of you who can’t fathom even one day without any activity, turn your run into a long, leisurely walk or substitute your favorite cardio class with an extra-long session of stretching. In fact, the good news about flexibility training is that it can be done every single day of the week!
The bottom line is to remember taking a rest day doesn’t mean you’re being lazy. Rest is an important component of any fitness routine because it gives your body the energy to have fun, be fit and feel fabulous!
Laura Loves ZUMBA®!
with Tanya Beardsley, International Zumba Education Specialist
Happy Monday, everyone! I’m so excited to write this blog post that I’m having a hard time typing my thoughts coherently. After a sluggish start to 2012 (thanks to my New Year’s cold), I’m now ready to tackle the fitness adventures awaiting me in the year ahead – and it’s all because of Zumba® Fitness!
It was only a couple of months ago that I actually took my first Zumba® class thanks to some encouragement from Ebonny Fowler. Ebonny is the Fitness Services Manager at the New York Sports Club I work out at most often, and she’s offered some great support as I continue to chart my course in the fitness industry. After just one class, I had only one question: why in the world didn’t I try this amazing dance-fitness program based on international rhythms years ago? (Anyone who knows me knows I love to dance as much as I love to exercise, so the combination of the two for a workout couldn’t be a more perfect fit for me!)
Fast forward to January 7, 2012 and there I was sweating it out at the Shorefront Y of Brighton Beach with nearly 50 other women and men of all ages for Basic Instructor Training. There were so many things that made the day amazing – the positive energy; the booty-shaking, body-sculpting beats; the new friendships – but the most incredible part of this training day was our instructor. Tanya Beardsley is an International Zumba Education Specialist and the Co-Host of the Zumba DVD Series. Aside from her ability to create a workout featuring fun and fiery choreography combining the Zumba mix of Merengue, Salsa, Cumbia and Reggaeton, Tanya’s passion to make other peoples’ lives better through fitness was nearly palpable and most definitely infectious. Like any good teacher, Tanya inspired me to want to learn even more so I can truly help others in their fitness journey when I start teaching classes.
This whole experience reminded me of something very important. It’s never too late – and you’re certainly never too old- to find something that moves or motivates you. (Actually, no matter how young or old you are, I’ll warn you a days’ worth of Zumba drills, along with one master and one mini-class will leave you needing a day of rest afterward!)
I’m beyond excited to kick off this new week as a Licensed Zumba Instructor. I look forward to keeping in touch with Tanya and the new fitness friends I met at the course. (We’re already planning to travel to an annual convention together in the future!) More than anything, I look forward to the work ahead in memorizing music and creating fun routines that will hopefully help more people have fun, be fit and feel fabulous!
The Best Laid Plans
We made it to the end of the first work week in 2012! If you got a good jump-start on turning your fitness and other personal goals into a reality – good for you! If you didn’t – you’re in good company!
I woke up New Year’s Day with the sniffles. Somewhere between midnight and six a-m on Tuesday – my first day back at work after a 10-day vacation- those sniffles turned into a nasty cold complete with head-pounding congestion, burning eyes and a cough. I made it to work, only to leave early and then stayed home yesterday to avoid spreading any more germs to my co-workers. The good news is I’m finally feeling human again and have no doubt I’ll have this cold kicked by the time I go to my day-long Zumba Fitness instructor training course on Saturday. The bad news is I haven’t been to the gym for a workout since Sunday, and many of the items on this week’s to-do list remain undone. All my Type A personality can do at this point is take several deep breaths, make a new to-do list and remember every so often, things happen that mess up even the best laid plans.
Since a lot of people (at least the ones here in New York) seem to be fighting what I’m calling the New-Year’s-Cold Bug, I thought it was a good time to offer a refresher course on the “rules” about exercising when you’re sick. Click here to read an “oldie but goodie” from the LauraLovesFitness archives.
Based on my symptoms, I could have tried to go to the gym during the last few days. However, I followed what I consider to be one of the cardinal rules of fitness: I listened to my body. It told me to rest, so I did. Now I’m back at 85% percent and I have no doubt that with some more rest tonight, I’ll be at nearly 95% tomorrow. By Saturday, I’ll be ready to rock that Zumba class!
Next week, I’ll tackle my cardio, weight training and favorite group exercise class with new energy. I plan on putting that same energy toward crossing the items off a slightly bigger to-do list. When plans go awry, it helps to remember you will eventually be back on your feet and back on track to have fun, be fit and feel fabulous!
Learn More About LauraLovesFitness
Many thanks to all of you who’ve taken the time to make this blogging adventure so much fun! Please check out the video below to learn a bit more about why I want to help more people have fun, be fit and feel fabulous in 2012…and beyond!
Many thanks to director/producer Larry Saperstein and the crew at C & C Studios for their help with this production and to editor extraordinaire Rob Romas for putting it together. (Check out Rob’s new business Sports Media Recruit which provides video resumes for student athletes.)
Make Your Fitness Resolutions Stick!
Happy New Year, everyone! I hope you enjoyed the holidays and some good times filled with family, friends and good food.
Kick Your Resolutions in the Butt! Photo by Leslie Hassler
If you’re like a lot of people, you’ve made your list of New Year’s resolutions and there’s a good chance something related to health and fitness take up the top spots. I love seeing so many new faces at the gym at this time of year, but I hate the fact that usually by March, many of those enthusiastic newbies are long gone. So, I kick off 2012 with a few tips that I hope will help anyone who has decided THIS is the year they’re finally going to make those fitness resolutions stick long after Old Man Winter has made room for Spring.
- Leave the Past Behind. Don’t waste your energy regretting the times you overdid it during the holidays. I have my own memories of indulging in a second piece of lasagna and/or chocolate cake. Today is a new day.
- Adjust Your Attitude. Think of exercise as a “chore,” and no doubt you’ll be done with your new routine in no time. Instead, think of exercise as “Me Time.” No matter what’s going on in my life, the time I spend working out is the one time my brain goes into neutral and the only thing filling it is my music. So, use exercise as a break from the ordinary, and before you know it, you’ll be looking forward to sweating out whatever ails you.
- Be Realistic. Saying you’re going to exercise seven days a week is one of the easiest ways to set yourself up for failure. The first day you miss, you’ll be discouraged, and could find yourself saying, “Well, I just blew the whole week!” A more realistic approach would be to aim for a minimum of three days each week for the first month. As you start experiencing the endorphin-rush and other benefits from exercising, you’ll want to spend more than three days working out. Discouragement aside, everyone should take a minimum of one day off each week to let the body rest.
- Find What Works for You. You woke up Christmas morning to find Santa left the latest version of P90X under your tree. Meanwhile, all your exercise DVDs have been hanging with the dust bunnies under your bed since VHS went out of style. Why not return the new program and put the money toward a new pair of sneakers and moisture-wicking workout wear? Grab a friend and start those power walks or sign up for that Hip-Hop or Zumba class at your local community center. Have no idea what to try? Splurge and hire a personal trainer to get you started on the right track or get a book that breaks things down for you in simple English.
- Avoid Extreme Food Restrictions. If you deny yourself something you truly enjoy for too long, it’s only a matter of time before you break down and go overboard. So, the chocolate bar you could have had last week turns into five chocolate bars, washed down with a chocolate shake and a side of cupcakes two months later.
I leave you with this reality: there will be “off” days. Even as a lifelong fitness enthusiast, there are times I simply don’t want to workout and all I want to eat is cheese and chocolate. It happens. Just don’t let one bad day throw you off course. Just wipe away the crumbs, prep your gym bag and remember tomorrow is your next chance to have fun, be fit and feel fabulous!
My Holiday Gift to You: More Music to Make You Move
This will be my last post for 2011. I’m happy to report I’ll actually be following some of the advice I’ve shared on my blog and taking it easy between now and the start of the New Year. I’m looking forward to spending time with family and friends for Christmas, enjoying some holiday treats and then enjoying some down time as December comes to an end. I’m looking forward to mixing up my workout a bit with a new group exercise class or two and not glancing at the clock every few minutes to see how much time I have left before rushing off to some other obligation.
All that being said, my holiday gift to all of you is one final music list featuring my current cardio favorites:
- “Shivers” by Armin van Buren
- “Open Your Heart” (featuring Tiff Lacey) by Cosmic Gate
- “My World” (Andy Moor Remix) Luminary
- “Make Me Feel” Benassi Bros.
- “Next to You” Darude
- “Amsterdam” (Super8 & Tab Remix) Luminary
- “Chemistry” (Eric S Remix Radio Mix) Velvet
- “You and Me Belong” Jes
- “Sexy and I Know It” LMFAO
- “Like a Waterfall” Jes
Some “oldies but goodies” for resistance training:
- “Wherever I May Roam” Metallica
- “The Fire” The Roots & John Legend
- “Four Minutes” Madonna (feat. Justin Timberlake)
- “Crazy on You” Heart
- “Dragula” Rob Zombie
- “Sin” Nine Inch Nails
I’d like to take this opportunity to wish everyone a Happy Hanukkah, a Merry Christmas, a Happy Kwanzaa and of course, a Happy and Healthy New Year! Thank you for making my new blogging adventures so much fun! I’ll be back with new posts after the New Year and look forward to receiving your questions and comments so we can continue on our journey to have fun, be fit and feel fabulous in 2012…and beyond!
Fitness for the Mind: Holiday Edition
Chill Out! Photo by Leslie Hassler
One of my first posts here on LauraLovesFitness was all about the importance of keeping your brain in shape along with your body. With the holiday season in full swing, I thought it was the perfect time to remind everyone about the importance of keeping your mind healthy during the hustle and bustle of this joyous but frenetic time of year.
No doubt exercise can help you shake off some of the extra calories and some of the extra stresses associated with this season, including crowded stores, travel delays and spending extended amounts of time with the extended family. However, when you factor in how online shopping and maybe some lo-cal recipe surfing are added to the year-round attack on our senses – emailing, texting, Tweeting, updating our Facebook status and even DVR-ing – it’s no wonder our minds are in overdrive. With so much more than sugar plums dancing through our heads, it could be more important than ever to challenge yourself to steal some precious moments to simply disconnect and re-boot. Here a few tips to make it happen:
- Focus on one thing at a time: If you know you’re setting aside an hour to wrap gifts, then for that hour, don’t deal with texting or answering emails. If it makes you feel better, you can alert your social network that you’ll be offline for a bit. Then put on the holiday tunes (or whatever motivates you to be a good elf) and get to work.
- Step away from the computer: This month, I have been making a very conscious effort to NOT turn on my home computer unless absolutely necessary when I get home from work and the gym. I still check my iPhone at least once before bed to make sure I didn’t miss any “emergency” emails, but it makes a difference not to have the laptop on with the Facebook tab taunting me to make my way back to the keyboard.
- Turn off the TV: We still have a no-TV “rule” in our home on Wednesdays. I’m really looking forward to it this week, as it will be nice to decompress with a game of Backgammon or cards. It may turn into a night of getting the Christmas gifts in order, but it’ll be time to tackle those holiday chores with fewer distractions.
- Steal some time for YOU: If you’re making the commitment to find 20-30 minutes in your crazy schedule for a workout, take another 5 minutes to stretch. Then maybe add a few more minutes to a hot shower at night. Treat yourself to a lavender-scented body wash or moisturizer to turn that shower in to an extra calming experience for your senses. Sip some caffeine-free tea afterward and try to shut down that overactive mind before getting under the covers.
As we work through this holiday high-time and you make an effort to workout, don’t forget the importance of standing still for awhile, too. Never underestimate the power of your mind on the journey to have fun, be fit and feel fabulous!
Holiday Travel
It’s crunch time! Just days left to cross those names off your gift list and get those cards in the mail. Many people are also packing up their suitcases and getting ready for some holiday cheer with the relatives. If your holiday plans take you “over the river and through the woods” to somebody’s house for a few days, you don’t have to leave your commitment to exercise at home. Packing a few fitness essentials and making a few modifications can keep you on track.
- Don’t forget the sneakers. Having them along for the trip means there’s no excuse not to go for your usual daily run (weather permitting) or take a long walk with that relative or friend you’ve been meaning to catch up with since the last family get-together. It also means you’ll have an easy way to burn some calories pre- or post-feast time.
- Pack some workout clothes. There’s always room for an exercise bra, a pair of shorts or yoga pants, a moisture-wicking top and two or three pairs of athletic socks. I love workout wear because the clothes don’t take up much space and you don’t have to worry about anything getting wrinkled!
- Use the drive time to download some cool fitness apps. If you’re traveling by train or car (and you’re not driving, of course), use the trip to download apps that give you exercise plans no matter where you decide workout. One of the most popular ones out there is FitnessPro. Being delayed at the airport is another perfect time for app downloads.
- You packed the gear, now get moving! Whether it’s on the floor of the guest bedroom you’re sleeping in or in the den when it’s not filled with the TV crowd, here are some exercises you don’t need a gym for: Bridges, Planks, Crunches, Jumping Jacks, Squats, Lunges and Push Ups. (If you’re driving and have the room, throw your yoga mat in the car so you can do the core exercises on the floor with greater comfort.)
- Plan a family fitness activity. If your family is willing to give you control of the remote for a bit, maybe you could all meet in the living room to give your walking or Zumba DVD a try. If they happen to have a Wii, XBox 360 or PlayStation system, perhaps a Dance Dance Revolution competition could be a fun way to get everyone moving and have a few laughs in the process!
So while you may miss your favorite group exercise class or one day of weight training at the gym, there are ways to keep moving while you’re away from home. And let’s not forget the memories we make while spending time with family and friends over the holidays are incomparable moments in the journey to have fun, be fit and feel fabulous!
A Holiday Fitness Wish List
Happy Friday everyone!
With less than a week until Hanukkah and a little more than a week until Christmas, maybe you’re still looking for last-minute gift ideas for the fitness fanatics in your life. Or maybe you’re still working on your own list for Santa and trying to think of a few items that could help you stick with your fitness routine in the New Year. Here are some ideas:
- 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 have always been most comfortable in cross trainers. I get a new pair every six months and time it so that Santa brings me a new pair at Christmas.
- Workout Wear. Never underestimate the power of a moisture-wicking pair of running shorts, shirt or yoga pants when it comes to keeping your cool during a workout. If you’re not sure of someone’s size, a gift card to a store like Target or Modell’s allows someone figure out what style and/or brand works best for his or her routine.
- A Yoga Mat. It not only outlines your “personal space” in a gym or studio, but the “sticky” surface helps prevent your hands and feet from slipping while exercising. While most gyms and studios provide mats, wouldn’t it be nice to have your own that you can keep clean? These mats are also great for stretching at home. Click here to check out some good mats for under $20.
- Ear buds. These tend to be a bit more comfortable during exercise as opposed to bulky headphones. The good news is you don’t have to spend a bundle on them. This link features some options under $30 but you can check out this link if you need an “extra” special gift for that extra special someone.
- Snag-free hair ties. Stocking stuffer alert! These keep sweaty hair off the face and out of the eyes during a workout without ripping into your locks.
- Heart Rate Monitor or Pedometer. I asked Santa for a heart rate monitor this year, so hopefully he’ll think I’ve been “nice” and leave one under the tree. I’ve seen price ranges anywhere from $20 to more than $110, so if you have one you really like, I’d love to hear about it!
- Reusable Water Bottle. A gift that helps anyone stay hydrated while being good to the environment.
- iPod or Mp3 Player. Probably one of the most extravagant ideas, but if you don’t have a phone that can play music at the gym or on your run, this is a great gift to give or hopefully receive. I know I’d be lost without my music to keep me moving, especially during my toughest workouts.
Whether you’ve been naughty or nice, adding some of these new “toys” to your exercise routine could be just the boost you need to have fun, be fit and feel fabulous!
lauralovesfitness 