Holiday Parties
Hanukkah starts in one week and Christmas is a mere 11 days away, and you know what that means. The holiday party season is in full swing! If you’re looking for ways to get through the next couple of crazy-calorie weeks, here are some tips that 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, don’t starve yourself all day. Instead, 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 better options first, including the crudités (celery sticks, carrots, bell pepper strips, broccoli and cauliflower). Just try not to drown them in dip. Another good idea is to seek out some 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.
- Deal with the Dessert Dilemma: The “cocktail and cupcake” party theme seems to be getting more and more popular, at least here in the Big Apple. I admit, I’m a big fan of this concept, but it can wreak havoc on your efforts to eat healthy. If you’re attending this type of bash, 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.
- Maintain 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! Despite the hustle and bustle of the season, you can find some time to exercise. Remember, getting through 20 minutes of cardio or your favorite workout DVD is better than nothing. If you have a party after work, hit the gym, pop in the DVD or take a walk with a neighbor in the morning. If you live in a city with sidewalks, 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 probably a few cupcakes. So with a little planning, we can all make it through the holiday party circuit and still have fun, be fit and feel fabulous!
More Core
Photo by Leslie Hassler
Thanks to an inquiry from Erin, a friend from my “old” life as a TV reporter, I kick off month five of LauraLovesFitness.com by re-addressing one topic that is crucial to an effective and safe exercise program: core training.
Erin is getting back into her exercise groove and hopes strengthening her core will help alleviate some of the lower back pain she experiences doing everyday things like carrying her little ones around. As you other busy moms can relate to, she doesn’t have tons of time to dedicate to core training so she’s looking for no-nonsense core exercises.
Before I offer my three favorite exercises, here are a couple of important reminders:
- If you have severe lower back pain, make sure you get to a doctor and rule out any serious injury before starting core training or any type of exercise program.
- In case you forgot why core training is so important for women and men of all ages: the core is the region of the body where all movement begins and where we find our center of gravity. So, in the simplest terms, if you have a weak or unstable core, your body can’t move the way it’s supposed to. That’s one of the easiest ways to put yourself at increased risk for injury.
Now that I’ve gotten that off my chest, I present my core favorites:
- The Bridge – strengthens the glutes and stabilizes the lower back muscles.
- The Plank – makes all your core muscles work to keep your spine in line.
- The Crunch – works those abs!
If you’re like Erin and getting started on a program, attack the first week with one to two sets of each of the above-mentioned exercises, aiming for 12 to 20 reps. Before you start any of the exercises, make sure to draw your belly-button in toward your spine and continue to do throughout the duration of the exercises. Don’t rush through the reps to get a high number done. It’s better to perform 12 reps in perfect form than 15 sloppy ones. Perform the entire core circuit (all three exercises) on two to three non-consecutive days during the week. In week two and beyond, continue to add reps until you can do three sets of 25 reps.
What’s great about these exercises is that you can do them anywhere. As you progress in your routine and want to add an extra challenge, a stability ball may be just what you need. When you do get to the point when 25 reps get too easy (and you WILL get there!), here’s a link I like from SHAPE magazine that can help take you to the next level.
The 12 Days of Fitness
Happy Friday everyone! Hope you enjoy my twist on a holiday classic:
On the first day of fitness, my workout gave to me…a big rush of endorphins.
On the second day of fitness, my workout gave to me…two tighter thighs and a big rush of endorphins.
On the third day of fitness, my workout gave to me…three sets of squats, two tighter thighs and a big rush of endorphins.
On the fourth day of fitness, my workout gave to me…four minutes of tabatas, three sets of squats, two tighter thighs and a big rush of endorphins.
On the fifth day of fitness, my workout gave to me…five fitness apps! Four minutes of tabatas, three sets of squats, two tighter thighs and a big rush of endorphins.
On the sixth day of fitness, my workout gave to me…six static stretches, five fitness apps! Four minutes of tabatas, three sets of squats, two tighter thighs and a big rush of endorphins.
On the seventh day of fitness, my workout gave to me…seven stability exercises, six static stretches, five fitness apps! Four minutes of tabatas, three sets of squats, two tighter thighs and a big 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! Four minutes of tabatas, three sets of squats, two tighter thighs and a big 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! Four minutes of tabatas, three sets of squats, two tighter thighs and a big 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! Four minutes of tabatas, three sets of squats, two tighter thighs and a big 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! Four minutes of tabatas, three sets of squats, two tighter thighs and a big 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! Four minutes of tabatas, three sets of squats, two tighter thighs and a big rush of endorphins.
Wishing everyone a wonderful weekend, and 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 Must-Have App
I started off this week writing about cool apps to help you stay on track with your health and fitness goals. Turns out, thanks to my latest production at work, I feel compelled to tell you about a brand new app everyone should have that goes way beyond counting calories or keeping track of how many minutes you walk on the treadmill.
Today, I produced a satellite media tour that promoted the worldwide launch of bSafe. The app can be downloaded for free and turns your smartphone into a personal safety device. During the four-hour radio and TV blitz, Silje Vallestad, CEO and Founder of Norway-based Bipper, Inc., described how bSafe turns your iPhone, Android or Blackberry into a one-click “SOS” alert system that notifies your designated contacts (called “Guardians”) if you need of help. A tech-savvy mother of three, Vallestad founded Bipper in 2008 as part of her mission to expand the role of mobile devices for personal peace of mind.
As a woman, and one who lives in New York City to boot, I can’t think of a more important app to install on my iPhone, especially during these months filled with darkness. For anyone who goes to the gym early in the morning, late at night or ventures out into their city streets or the great outdoors for exercise, it seems like a no-brainer to have an alert system where you can put out a distress signal if you need it. That includes medical emergencies. During one of her interviews, Vallestad described a story in her native Norway where a man used bSafe to alert his Guardians when he experienced what turned out to be a heart attack. The app saved his life.
I hope you’ll take the time to check out this website and learn more about bSafe. While I’ll be sure to write countless blogs about the significance of incorporating different types of training into your health and fitness routine, I couldn’t pass up this timely opportunity to promote the paramount importance of protecting your personal safety as part of your journey to have fun, be fit and feel fabulous!
Cool Fitness Apps
Happy Monday!
I start off a new work week with a post inspired by a question from Rachel, a fellow 1991 graduate of St. Mary’s High School in Manhasset, New York. She wanted to hear my thoughts on some of the best fitness apps and websites. I must admit, until Rachel asked, I really didn’t know too much about what’s out there. (I guess I was too busy earlier this year studying from my NASM textbook!) However, with a little research and some feedback from a few other fellow fitness lovers, I have started my fitness app education. Here’s my top pick so far:
Thanks to a tweet from Marcia Edwards, I found out about myfitnesspal. (Marcia – thank you so much for introducing me to this terrific resource!) There’s a website, Apple and Android apps and you can follow a whole support community on Facebook and Twitter. Here’s the best part: it’s FREE! When you sign up on-line or download the app, you’re asked basic questions including your current weight, how much weight you’d like to lose and your activity level. In the end, you’re setting goals and the program helps you reach them on a realistic timetable. For example, if you choose to lose 1-2 pounds each week (which by the way, is the recommended amount to lose each week for healthy weight loss) the program calculates how many calories you should eat each day to reach that goal and even breaks down how many grams of carbs, fat and protein should be factored into your meal plan. It also tells you gives you an exercise plan to meet the goal and offers a ton of information including a food database, a recipe nutrition facts calculator and places to keep a daily food and exercise journal. Last but not least, there’s a message board and other community resources where you can find support and ideas to stay on track. I’ve signed up for my free account. If anyone else signs up, let me know what you think!
Myfitnesspal is only one of hundreds of health and fitness apps on the market today, but it did make at least one best-of list earlier this year. At the top of that list is something called FitnessPro. I’ll be downloading that app to my iPhone within the next 24 hours, as well. Click here to check out more free and fantastic health and fitness apps for the iPhone and iPad.
And check out this link to learn about some of the best Android apps for health and fitness.
Like anything else, there will always be mixed reviews on any app or website in the health and fitness arena. I’ve read and heard both positives and negatives about iWalk, a pedometer app for the iPhone and iPod Touch. As an iPhone owner for only a few months, I have many more test runs to take in the app world. So, I’d love to hear about the ones that work for you and help you stay on the right track to have fun, be fit and feel fabulous!
These Dark Times
Welcome to the beginning of December…and the end of 2011!
I wrap up this week addressing a timely issue raised by my colleague, Joe. He wants to know how we can stay motivated to workout during these dark times. I’m not referring to the state of the economy or the political shenanigans going on in Washington. I’m literally talking about the dark days we must endure between now and the springtime.
Many of us leave our homes each morning in the dark only to leave work at the end of a long day and find ourselves enveloped in darkness once again. Add some colder temperatures to the mix, and it can become all too easy to look for any excuse to ditch your exercise plans, change into comfy clothes and make a bee line for the couch. So here are a few ways to stay on track:
- Don’t Leave Home Without the Workout Wear: If you normally exercise after work, make sure to bring a gym bag to the office. If you have to go home to change before your workout, you’ll only find yourself face-to-face with that all-too-tempting comfy couch.
- Get Physical at Lunchtime: If you usually head to a gym for a morning workout before heading to the office or after dropping the kids off for school, why not consider moving your workout to lunchtime? Even if the sun is hidden by some wintry clouds, it will be brighter in the middle of the day and sometimes that’s all you need to boost your mood and get your butt into the gym. This could also be the perfect time to see if a group exercise class you’ve been curious about is offered at midday.
- Make a Workout Date: Plan to meet a friend for that morning power walk, lunchtime step aerobics or evening Zumba class. The “guilt” factor involved with not showing up for a friend may be all you need to keep you committed to your scheduled exercise plans.
I leave you with this final tip: remembering how good you feel after a workout may provide the biggest incentive to help you stick with your routine even on the darkest days of December. Never underestimate the power of that post-exercise endorphin rush as you continue on your journey to have fun, be fit and feel fabulous!
Ice Skating Safety
Tonight, a holiday tradition will take place here in New York City that many people consider a world-wide symbol of the season: the lighting of the Christmas Tree at Rockefeller Center. The ceremony only lasts a couple of hours, but the tree will remain a top tourist attraction and provide a brilliant backdrop to those who put their graceful skills to the test on the ice skating rink. If you’re planning to take to the ice here in the Big Apple or somewhere closer to your home, here are some timely tips for safe skating:
- Lacing up: You want your skates to be tied securely, but not so tight over the instep that you cut off circulation. If your skates feel too tight at the ball of your foot, try the next size up.
- Avoiding Foot Cramps: Many skaters, especially beginners, have a tendency to clench their toes, which can cause the foot to cramp. Try and keep your feet relaxed when you’re on the ice.
- Falling Gracefully: I hate to admit it, but despite a couple of years of ice skating lessons, I’m probably one of the least graceful people you’ll ever see on the ice. Luckily, the worst injury I ever had to recover from was a bruised ego, but obviously, it can be worse. Using your arms to catch your fall can lead to some aches and pains. Wrist injuries are common if you fall backwards and land on an outstretched arm. Hopefully, following RICE for first aid – Rest, Ice, Compression and Elevation – will take care of a minor wrist sprain within a few days. However, if you experience severe pain or swelling, get an X-ray to rule out a fracture. Also, if you’re going down and there’s a choice between hitting the ice with your face or your arm, try to at least bend your arm at the elbow to soften the blow.
- Testing the Waters: Unfortunately every year, you hear at least one horror story about someone who fell through the ice of what appeared to be a frozen pond or lake. Ice needs to be a minimum of four inches thick to be considered safe for skating in the great outdoors. If you’re not sure the ice is that thick, don’t chance it. Even at four inches, don’t skate alone as you want someone to be able to get help in the event of an emergency.
- Staying Hydrated: While many of us are good about drinking lots of water during the dog days of summer, you need to stay hydrated in the colder months, too. In fact, you can break quite the sweat skating outside thanks to being bundled up in wool scarves, hats and gloves. So make sure you drink plenty of non-alcoholic beverages, preferably water.
Click here for a tool that can help you calculate how many calories you can burn for an hour of general ice skating. As Old Man Winter comes knocking at our door, ice skating is another fun way to have fun, be fit and feel fabulous!
Holiday Decorating Hazards
For the last six years, my parents and I have spent the weekend after Thanksgiving sharing what’s become a DeAngelis holiday tradition: Dad tinkers with the outside lights, Mom transforms the inside of my childhood home into a winter wonderland and I play the “elf” who transports the decorating supplies from the attic to the ground floor to help make it happen. Sure it’s a lot of work, but with some good tunes playing (which may include anything from Abba to the “Goodfellas” soundtrack) the day flies by and before we know it, we’re in the true holiday spirit!
As I climbed up to the attic for the first of at least a dozen trips this weekend, I remembered this festive time can also be hazardous if you don’t use some caution. You probably already know it’s not a good idea to jump on an elliptical machine for high interval training following a six-month period of zero exercise. You may have also read a previous post where I described the importance of working on stabilization before strength. While I hope decorating your home for the holidays isn’t as strenuous as your bi-weekly strength training class, I do want to remind you of a few key movements that deserve some extra attention:
- Lifting: I must have mentally told myself several dozen times during the weekend to not bend over at the waist and pick up that heavy box. Instead, I did my best to turn every box lift 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 along the outside of 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, which 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 Clark W. Griswald makes ladder disasters look hilarious in “Christmas Vacation,” (my all-time favorite holiday comedy) 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 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 right through the holidays!
The Aftermath
If you have a turkey hangover, don’t worry, you’re not alone! I hope you had a wonderful holiday filled with good food, quality time with family and friends and a win by your favorite football team. So now what? Get moving!
- Shop Til You Drop: Dealing with the crowds on Black Friday has never been my thing. (Back in my TV-news-reporter days, I remember being shocked by the number of people who did show up at the local superstore at 3 or 4 am to get a jump on the deals.) If you do plan on hitting the mall today, wear your sneakers, pack some healthy snacks and use the hustle and bustle of the crowds as the perfect motivation to keep walking from store to store!
- Trot Off The Turkey: Many communities have walks and runs scheduled for the weekend after Thanksgiving. Check your local paper for any events that welcome last-minute participants. Grab some friends so you can share your holiday stories.
- Toss Some Pigskin: Touch football anyone? It’s supposed to be a pretty mild weekend here in New York, so it’ll be a great time to get a spontaneous game going at a local park or in someone’s backyard. Then you can share whatever leftovers still linger from Thanksgiving. That means you won’t eat them all by yourself!
- Put a Healthy Twist on Leftovers: Instead of a turkey sandwich, why not chop up apples, grapes and celery and mix them with the turkey for a salad with zing? Or you can dice the turkey, and simmer it in broth with brown rice and celery for a savory soup.
My final tip: keep moving! As I mentioned earlier this week, the added obligations of the holiday season might just make exercise even more important than ever. So, be good to yourself by planning time for some activity so you can have fun, be fit and feel fabulous – right through the end of the year!
Talking Turkey
Well, here we are. It’s Thanksgiving Eve. Many of us are counting the minutes til the office closes and the kids get out of school so the long weekend can officially begin. If you have any last-minute prepping to do, take a deep breath and remember, somehow it’ll all get done. Don’t forget to do something good for yourself today. If you can’t get through your normal workout routine or make it to your favorite Wednesday spin class, try taking a walk to at least get your blood moving and clear your head.
Now let’s talk about the big feast day. I’ve always loved Thanksgiving. There are no gifts to buy and you can just enjoy quality time with family and friends. Of course, that quality time tends to be filled (or should I say stuffed?) with food, drink and football. Here are some tips to help you avoid overdoing it – at least when it comes to the food and drink:
- Get in some morning activity: Pop in an exercise DVD or pound the pavement in your neighborhood. If your gym is open, try an early morning group exercise class.
- Don’t skip breakfast: Eat something sensible to get your metabolism moving and to avoid being ravenous when you dig into that holiday meal. If your Thanksgiving feast isn’t scheduled until late afternoon, make sure to follow breakfast with a small lunch or sensible snack so you don’t go overboard later. Try adding a serving of almonds or high-fiber cereal (I love Newman’s Own Sweet Enough Honey Flax flakes) to a non-fat plain Greek yogurt with some fruit. Another satisfying breakfast or snack option: plain oatmeal with the non-fat Greek yogurt mixed in.
- Use a smaller plate (like a salad dish) for your meal: If there’s salad or veggies, load up on those first, then grab some turkey. Use the remaining space for the potatoes, stuffing and other starches. (There won’t be as much room left as you’d have on a regular dinner plate.)
- Eat slowly and enjoy: If you clean your plate, wait about 10 minutes before going back for round two. This will help you decide if you’re really hungry. If you aren’t, you’ll feel good knowing you had one helping – before moving on to dessert, of course!
- Watch the alcohol intake: This is a good day to follow the every-other-drink-is-alcohol plan. Enjoy a glass of wine, beer or cocktail then have a glass of water of diet soda before moving on to the next libation.
- Give away leftovers: If you’re hosting the holiday feast, don’t be shy about giving some of the uneaten turkey and trimmings to your guests.
I wish all of you a very Happy Thanksgiving and leave you with this final thought: whatever you do end up eating today, tomorrow is a whole new day to have fun, be fit and feel fabulous!
lauralovesfitness 