Blog Archives
The Dark Days Ahead
I truly don’t know where the month went, but here we are on the last Workout Wednesday of October. Election Day is only six days away. In three nights, we turn the clocks back for the end of Daylight Saving time. And every day, I see the alarming statistics and hear stories that prove we’re nowhere near the end of struggling with a pandemic. While I’ve always considered myself an upbeat and optimistic person, 2020 continues to put us all to the test on just how much we can take.
In an effort to focus on the positive, I’d like to turn your attention to a crucial element in our health and wellness routine: self-care. I realize some of you are smirking and thinking, “Sure, Laura, and just when would you like me to fit that into my schedule?” Well, my repeat readers know when it comes to fitness, I’ve always believed 10 minutes of exercise is better than zero. The same can be said for finding moments of me-time -which may be more important than ever.
Here are a five things you can do in 10 minutes or less to de-stress:
- Leave your computer/work station and go into a different room for a change of scenery. (Close the door for extra solitude if you can.) If you have access to outdoor space, step outside for some fresh air.
- Make a cup of tea.
- Practice deep breathing / meditate.
- Stretch!
- Eat some dark chocolate.
Just so you know, I’m making more of an effort to follow my own advice as I continue my work as a contact monitor for the Test & Trace Corps. (My colleagues and I get two 15-minute breaks and a half-hour for lunch during our shifts.) The number of cases is on the rise again in New York City and our call volumes have increased in recent weeks. Each day, we hear stories from our fellow New Yorkers different in age, gender, race and creed – but many share the same fears and frustrations. So many parents, teachers and students feel overwhelmed as they struggle to navigate this unprecedented school year. Healthcare workers continue their tireless efforts to care for the sick and worry about bringing anything home to their own families. Essential workers grind through their shifts and remote workers miss the socialization of office life. And many of our city’s seniors are scared and lonely, and need ongoing assistance with necessities including food and medication. After listening to these often emotional stories almost daily for the past 14 weeks, I’ve learned if don’t make time to shut off my mind for even just a few moments during the day, sleeping at night will be nearly impossible.
Meanwhile, I miss my extended family and friends and find myself feeling sad about the strange holiday season ahead. My hope is that each of us find one or two things that give us some peace and comfort throughout the darker, colder days ahead. For me, that means buying some warmer workout gear to keep up my running efforts as the days get colder and incorporating more mini-moments of Zen into the day.
I also encourage everyone to strive to follow a healthy diet, bundle up for those outdoor exercise plans, wash your hands often and of course, wear a mask! Here’s to getting a game plan in place for the new month ahead and hopefully finding more than just a few moments to have fun, be fit and feel fabulous!
Let There Be Light!
Counting the Days Till Another Beach Season…
And just like that, the last Workout Wednesday of February has come and gone!
It’s hard to believe we’re almost done with what many New Yorkers consider the winter that never quite arrived. (I do realize, however, those in the Midwest and other regions have suffered through Old Man Winter’s fury many times this season including this week.) For me, the best part of this upcoming change is the fact that we’re only nine days away from the start of Daylight Saving time. We may lose an hour of sleep on the overnight hours leading into March 9th, but we’ll gain so much more: mood-boosting sunlight!
As my longtime readers know, I’m one of the millions of Americans who suffers from seasonal affective disorder. My winter blues have definitely gotten worse in my 40s, which I realize is a symptom of the life challenges that have been part of this decade so far. This winter may not have been as cold or snowy as others, but the cloudy, dreary skies have still lowered my motivation levels for everything from getting my butt to the gym to sitting down to write a blog post. Now that the wait for more daylight is down to single digits on the calendar, I’m noticing a little more energy fueling my system with each passing day.
If you’ve been dragging through the season, I hope you’ll find some comfort knowing you are most definitely not alone. Sometimes you have to embrace the lethargy and let it play out. Sometimes your body needs a nap or a binge-watching Sunday afternoon more than a heart-pounding workout. And sometimes, you need the comfort of mac and cheese more than a kale and quinoa salad.
Now’s the time to let all the “sins” of the season go and start thinking of the positive things you want to accomplish when there’s more hours of daylight to fuel your motivation to get them done. What will you put on that healthy to-do list for March? Maybe you add more outdoor walks to your weekly calendar. Maybe you dedicate one night a week to shutting off the TV and spending some quality time with family or friends. Whatever it is that signals a fresh start, a little planning now can go a long way as we welcome a new month and new chances to have fun, be fit and feel fabulous!
More Zzzzzzzs, Please
This Motivation Monday is bound to be a brighter one – literally. As we attack the first work day of Daylight Saving Time, most of us can look forward to catching a glimpse of some blue sky (albeit faded) as we make our way home after the manic workday. However at this moment, quitting time may seem like an eternity away as many of us are also dealing with what I call the change-the-clock hangover. (It gets me every year.) The good news is like all hangovers, the grogginess will eventually fade away and our bodies will get back to normal. While we wait for the fog to lift, it’s the perfect time to take stock of something that’s overlooked in too many health routines: our sleep habits.
Research shows along with helping us stay energized, sleep helps us retain information and boost our mood. Search the Internet, and you’ll even find studies linking inadequate sleep to weight gain. On a personal note, when I rack up too many consecutive nights without enough shut-eye, it’s harder to concentrate on everything from writing a script to maintaining good form for a roundhouse kick. I also find myself being annoyed by the little things that usually roll off my back.
Here are some ideas to make sure you get those all-important zzzz’s:
- Shutting Down: If you scan the Internet, you’ll find plenty of research on how watching TV in bed and using smart phones and other portable devices can be over-stimulating when your body is trying to wind down. Aim to power down at least 30 minutes before closing those tired eyes for the night.
- Exercise: Physical activity can help you sleep. However, if I exercise less than two hours before going to bed, the endorphins keep me up. Aim to wrap a workout three hours before bedtime.
- Stress: This is an area under never-ending construction in my own life. One thing that’s helped is writing down my next-day to-do list and even some long-term project ideas at least an hour before getting into bed. Putting my tasks and even a few worries “on paper” gives me a clear outline of exactly what’s ahead instead of letting my mind get the best of me while I stare at the ceiling.
- Caffeine: I am simply amazed at how some people (my fiancé included) can drink coffee at 8 pm and still fall asleep at 10:30 pm. If I have caffeine after 3 pm, I’m looking at a rough night ahead. The key is to pay attention to how your body reacts. Don’t forget to check for “hidden” caffeine in things like flavored teas and sweet treats.
- Alcohol: My repeat readers know I enjoy a glass of wine or prosecco at the end of the day. However, too much alcohol can have the opposite effect of calming the nerves and end up wrecking your night. Obviously, having a hangover in the morning is never a good thing.
So, you’ve made the commitment to workout and follow a healthy diet? Kudos to you! Just remember, your body also deserves time to rest and recharge. It’s all part of the winning formula to have fun, be fit and feel fabulous!
We’re Going to Make It
Ready to Turn the Page!
Well, we made it to the last Motivation Monday of February. Aside from my birthday, I admit this has always been my least favorite month of the year. (Luckily, it’s also the shortest.) It’s cold, it’s dark and everyone seems to be in hibernation mode as many of us struggle with some degree of the winter blues.
So here’s a short and sweet reminder that we’re on the verge of starting a brand new month with lots to look forward to. Some of the highlights ahead in the not-too-distant future:
- Let There Be (More) Light! Daylight saving time starts in 12 days.
- The Spring Countdown Clock Ticks Away. We’re 23 days away from the official end of winter. Who else is pumped to take the workouts outside?
- Baseball. The 2019 MLB season kicks off in 31 days. Let’s go Yankees!
- More Fruits & Veggies, Please! March means more nutrient-packed fruits and veggies are at their peak season. Now’s the perfect time to look for healthy recipes to incorporate yummy broccoli, cauliflower, endive, artichokes, grapefruits, oranges, clementines and kiwi into your diet.
- Retail therapy. Jump start the season by picking up a new pair of sneakers or bright-colored yoga pants for the not-so-dreary days ahead.
What are you looking forward to in the new month ahead? Help me add to the list of reasons why we should be excited about brighter days ahead and so many chances to have fun, be fit and feel fabulous!
A Sleepy Motivation Monday
It’s that time of year again. The time when many of us face the second Motivation Monday of March groggier than usual thanks to the start of Daylight Saving Time. So it’s also time for my bi-annual reminder to use this drowsy day to take stock of something that’s often overlooked in too many health routines: our sleep habits.
Research shows along with helping us stay energized, sleep helps us retain information and boost our mood. Search the Internet, and you’ll even find studies linking inadequate sleep to weight gain. On a personal note, when I rack up too many consecutive nights without enough shut-eye, it’s harder to concentrate on everything from my work to my workouts. I also find myself being annoyed by the little things that usually roll off my back.
Here are some ideas to make sure you get those all-important zzzz’s:
- Exercise: Physical activity can help you sleep. However, if I exercise less than two hours before going to bed, the endorphins keep me up. Aim to wrap a workout three hours before bedtime.
- Alcohol: My repeat readers know I enjoy a glass of wine or prosecco at the end of the day. However, too much alcohol can have the opposite effect of calming the nerves and end up wrecking your night. Obviously, having a hangover in the morning is never a good thing.
- Caffeine: Some of my friends can have coffee at 8 pm and still fall asleep at 10:30 pm. If I have caffeine after 3 pm, I’m looking at a rough night ahead. The key is to pay attention to how your body reacts. Make sure you check for “hidden” caffeine in things like flavored teas and sweet treats.
- Stress: This is an area under never-ending construction in my own life. One thing that’s I’ve worked on during the past year is writing down my to-do lists and long-term product ideas at least an hour before getting into bed. Putting my tasks and even my worries “on paper” gives me a clearer outline of what’s ahead instead of letting it swarm around in my brain while I lie in the dark.
- Shutting Down: If you scan the Internet, you’ll find plenty of research on how watching TV in bed and using smart phones and other portable devices can be over-stimulating when your body is trying to wind down. Aim to power down at least 30 minutes before closing those tired eyes for the night.
Remember, if you’ve made the commitment to workout and watch what you eat, you owe it to yourself to give your body time to rest and recharge. It’s all part of the winning formula to have fun, be fit and feel fabulous!
These Dark Days…
If you’re finding it hard to be inspired on this Motivation Monday, you’re not alone. Blame it on the one thing most of us simply can’t escape: the end of Daylight Saving Time and the beginning of the darker days that will continue through spring of 2018.
Here in New York, we were spoiled with unusually warm temperatures right through the end of October. Then over this past weekend, we were hit with a sudden blast of cold temperatures and brisk winds that reminded us we do indeed live in the Northeast. Add the fact that many of us leave for work in the morning and step out of the office at the end of the day enveloped in darkness, and you have the perfect mix to want to ditch any exercise plans and spend as much time as possible on the cozy couch.
So, I thought it was a good time to offer a few tips to help you stay on track through the season ahead:
- Do NOT Leave Home Without the Workout Wear: If you normally exercise after work, make sure to bring your gym bag to the office. If you have to go home to change before your workout, you come face to face with the temptation to stay there.
- Get Physical at Lunchtime: If you usually hit the gym before heading to the office or after dropping the kids off for school, why not consider moving your workout to lunchtime? Even under a cloudy sky, it’s brighter at midday. Sometimes that’s all you need to get your butt into the gym. And maybe there’s a new group exercise class offered at midday that could add some variety to your routine.
- Make More Workout Dates: Make plans to meet a friend for that morning power walk (just be sure to wear reflective gear if it’s dark!), lunchtime kickboxing class or evening barre session. Wanting to avoid the “guilt” of standing up a friend can 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 stick with your routine even on the darkest days ahead. Never underestimate the power of that post-exercise endorphin rush as you continue on your journey to have fun, be fit and feel fabulous!
Extra Tired on this Motivation Monday? You’re Not Alone!
If you’re a little extra groggy on this particular Motivation Monday, I feel your pain. Here in New York not only did we trudge around in bitter cold temperatures all weekend, but now we’re bracing for what could be a monster blizzard tonight into tomorrow. Despite the weather where you live, most of you reading this post also changed the clocks for the start of Daylight Saving Time. While we added some welcome sunlight to our days, we also lost an hour of something most of us never get enough of: sleep. So why not use this drowsy day to take stock of something too many people overlook: your sleep habits.
Research shows along with helping us stay energized, sleep helps us retain information and boost our mood. Search the Internet, and you’ll even find studies linking inadequate sleep to weight gain. On a personal note, when I rack up too many consecutive nights without enough shut-eye, it’s harder to concentrate on everything from my work to my workouts. I also find myself being annoyed by the little things that usually roll off my back.
Here are some ideas to make sure you get those all-important zzzz’s:
- Exercise: Physical activity can help you sleep. However, if I exercise less than two hours before going to bed, the endorphins keep me up. Aim to wrap a workout three hours before bedtime.
- Alcohol: My repeat readers know I enjoy a glass of wine at the end of the day. However, too much alcohol can have the opposite effect of calming the nerves and end up wrecking your night. And obviously, having a hangover in the morning is never a good thing.
- Caffeine: Some of my friends can have coffee at 8 pm and still fall asleep at 10:30 pm. If I have caffeine after 3 pm, I’m looking at a rough night ahead. The key is to pay attention to how your body reacts. Make sure you check for “hidden” caffeine in things like flavored teas and chocolate.
- Stress: This is an area under never-ending construction in my life. One thing that’s I’ve worked on during the past year is writing down my to-do lists and long-term product ideas at least an hour before getting into bed. Putting my tasks and even my worries “on paper” gives me a clearer outline of what’s ahead instead of letting it swarm around in my brain while I lie in the dark.
- Shutting Down: If you scan the Internet, you’ll find plenty of research on how watching TV in bed and using smart phones and other portable devices can be overstimulating when your body is trying to wind down. Aim to power down at least 30 minutes before closing those tired eyes for the night.
Remember, if you’ve made the commitment to workout and watch what you eat, you owe it to yourself to give your body time to rest and recharge. It’s all part of the winning formula to have fun, be fit and feel fabulous!
Winter Blues Be Gone!
I don’t know about you, but I’m ecstatic to think that this is the last Motivation Monday before Daylight Saving time. At this time next week, we can all bask in the joy of more sunlight!
I really can’t put my finger on why, but this has felt like the never-ending winter. It’s not that the weather has been particularly harsh this season in New York. But somehow January and February were two very loooonnnng months.
The only thing I can attribute this to is a good old case of the winter blues. This year, I found a lot of my friends and family shared in a similar case of the blahs. Maybe it’s partly due to the state of chaos the whole country seems to be experiencing – at least if you read all the social media feeds. Or maybe it’s because I told myself this was the year I’d make some big decisions on what’s next in my career and…and here we are three months into the New Year and I haven’t figured things out yet.
As you readers know, I’m anything but your doom-and-gloom kinda gal. So on the positive side, I can say I am more grateful than ever that I have exercise in my life to help turn even the most blasé of blah days into manageable ones. For anyone else out there counting the minutes until the brighter, warmer days of spring, now’s the perfect time to keep exercise on your schedule. If it’s not on there already, consider the new month a chance to mix things up in your daily routine. Exercise does a mind and body good thanks to the endorphins that flow through the body when you workout and stick with you long after the group exercise class or weight training session is done. If you’re finding it hard enough to get your butt out the door after a long day of work or school to head to the gym, remember you can get that endorphin rush in the comfort of your own home!
In an effort to share a warm reminder that spring is just a few weeks away, I thought I’d re-post my “Tear-It-Up In Ten” workout video. Even though I demonstrate the circuit in Central Park, all the exercises can be done indoors and require no equipment. Hopefully, seeing some sunshine and greenery will also give you a glimpse at what we have to look forward to in the not-so-distant future. Remember – sometimes taking your workout and your mind to another place is all you need to stay on track with your goals to have fun, be fit and feel fabulous!
The Missing Link in Your Health & Fitness Routine
This weekend gave us two big reasons to cheer:
- Nearly 50,000 people crossed the finish line in the TCS New York City marathon. Congratulations to all you amazing athletes who participated in this incredible test of endurance!
- Most Americans enjoyed an extra hour of zzzzzzz’s thanks to the end of Daylight Saving Time.
So I thought I’d use this Motivation Monday to encourage everyone to think about an often overlooked piece of the well-being puzzle: your sleep habits.
Why do we need sleep? Research shows along with helping us stay energized, sleep helps regulate our mood and learn and retain valuable information. There are even studies linking inadequate sleep to weight gain. On a personal note, when I rack up too many consecutive nights without enough shut-eye, it’s harder to concentrate on everything from work to working out and I find myself annoyed by trivial things that usually roll off my back.
Here are some ideas for incorporating those all-important zzzz’s into your healthy routine:
- Exercise: Physical activity can help you sleep. However, if I exercise less than two hours before going to bed, the endorphins keep me up. Aim to wrap a workout three hours before bedtime.
- Alcohol: Anyone who’s read this blog for some time knows I enjoy a glass of wine to unwind at the end of the day. However, too much alcohol can have the opposite effect of calming the nerves and end up
- However, too much alcohol can have the opposite effect of calming the nerves and end up wrecking your night. Of course, having a hangover the next day after too many libations is never a good thing.
- Caffeine: I have some friends who can have a cup of coffee after dinner at 8 pm and still fall asleep at 10:30 pm. If I have caffeine after 3 pm, I’m looking at a rough night ahead. The key is to pay attention to how your body reacts. Make sure you check for “hidden” caffeine in things like herbal teas and chocolate.
- Hunger: The bottom line is you don’t want to go to bed hungry, but you don’t want to be too full either. I try not to snack at night after dinner, but if I do, I go for a single-serve bag of 94% fat-free popcorn, a skinny cow fudge pop or a few clementines or mandarins. Frozen grapes are great for taming those sweet cravings, too.
- Stress: This an area I hope to manage better this year. I recently read somewhere it’s a good idea to write down all your worries an hour before getting into bed. Whether it’s the to-do list for the next day or some project that’s been on your plate for awhile, writing things down gets the worry “out there” and you can deal with it in the morning. I find the nights I write in my journal (which I’ve been keeping since I was
- Shutting Down: If you scan the Internet, you’ll find plenty of research on how watching TV in bed and using smart phones and other portable devices can be overstimulating when your body is trying to wind down. Aim to power down at least 30 minutes before closing those tired eyes for the night.
Remember, if you’ve made the commitment to workout and watch what you eat, you also owe it to yourself to give your body time to rest and recharge. It’s all part of the winning formula to have fun, be fit and feel fabulous!
Don’t Be Afraid of the Dark
Don’t Get Sidelined By Darker Days!
If you’re finding it hard to be inspired on this Motivation Monday, you’re not alone. Blame it on the one thing most of us simply can’t escape: the end of Daylight Saving Time.
Even though we just wrapped up a week of ridiculously warm November temperatures here in New York, the one normal thing that took place each day was the disarming loss of sunlight before 6 pm. We’ve started the time of year when many of us leave home 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 the inevitable drop in temperatures looming in the days ahead, and you have the perfect mix to want to ditch any exercise plans and head straight for the cozy couch.
So, I thought it was a good time to offer a few tips to help you stay on track this season:
- Do NOT Leave Home Without the Workout Wear: If you normally exercise after work, make sure to bring your 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 comfy couch tempting you to take a load off – and stay there.
- Get Physical at Lunchtime: If you usually hit the gym before heading to the office or after dropping the kids off for school, why not consider moving your workout to lunchtime? Even under a cloudy sky, it’s brighter at midday. Sometimes that’s all you need to get your butt into the gym. It’s also the perfect time to see if that group exercise class you’ve been curious about is offered at lunchtime.
- Make More Workout Dates: Plan to meet a friend for that morning power walk, lunchtime body conditioning or evening barre workout. Wanting to avoid the “guilt” of standing up a friend can 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 stick with your routine even on the darkest days ahead. Never underestimate the power of that post-exercise endorphin rush as you continue on your journey to have fun, be fit and feel fabulous!
lauralovesfitness 