New Tricks, New Treats
One of the perks of getting my NASM and AFAA certifications several years ago is that it “forces” me to get a certain number of credits every couple of years to keep those fitness certifications current. This year, I’m beyond pumped those necessary credits led me to find the Everlast Striking Certification Workshop: level 1.
As you repeat readers may recall, I was lucky enough to discover the rush provided by muay thai kickboxing not long after birthday in 2017. I’m still not quite sure how I dealt with the stress of living in New York and life in general for 43 years before discovering the physical and mental rush that could be experienced thanks to kicking and punching a heavy bag! (Talk about inexpensive therapy!) After a full Sunday in the Everlast workshop lead by fitness guru Aaron Drogoszewski, not only did I acquire the credits needed to maintain my fitness certifications, I learned even more about the techniques that have become a huge part of maintaining my physical and mental strength for the past 16 months.
What was extra fun about the workshop is that in addition to learning how to execute the six basic punches (jab, cross, hooks and upper cuts) along with the roundhouse kick with more accuracy and efficiency, we also learned how to cue and coach others through the moves. It was fun – and also one heck of a workout – to work with a partner and switch roles between trainee and trainer. The bottom line is there’s nothing like gaining extra knowledge from the experts to help take your game – whatever that may be – to the next level. I look forward to sharing some of the techniques with friends looking to add something new to their fitness routine.
In addition to Aaron’s instruction and motivation from my new fitfam friends, I couldn’t have made it through the day without the right fuel. Lucky for me, I received a “goodie box” of new KIND protein bars just in time for the workshop. (I did some spokesperson work for KIND a couple of years ago, and I was thrilled the team remembered me.) Not only did the double dark chocolate nut bar taste great and keep me satisfied with its 12 grams of protein, I love the fact that the bars contain no artificial sweeteners and have a low glycemic index. (They’re also gluten free!) I know I’ll be keeping one or two of these bars in my gym bag or purse at all times so I don’t get tempted by the not-so-healthy vending machine options when hunger hits.
So on this Motivation Monday, remember this: you’re never too much of an expert to get some new moves and new snack ideas to help you keep you on track with your plans to have fun, be fit and feel fabulous!
Time For a Break
This first Motivation Monday of August officially brings us to the start of the dog days of summer. Just when you thought the New York City summer couldn’t be any quieter, these are the days we Manhattanites savor shorter lines and fewer crowds at the gym, the supermarket and all those happening hot spots. This Motivation Monday also happens to bring me closer to my annual escape from the sizzling concrete jungle to the beautiful beaches of Montauk. I can practically smell the sea air now.
This year’s trip seems to be arriving at a truly perfect time as I shake off the remnants of a nasty bug that literally threw me off-balance for nearly three weeks. Who knew a virus could set up shop in your inner ear and make you feel seasick 24-hours a day? Needless to say the dizzy spells and nausea seriously interfered with my normal workout routine. It was tough for this exercise junkie to take a break from what provides a daily boost to my physical and mental well-being. However, it’s equally if not more important to listen to your body when something’s wrong. While some prescription medicine slowly brought balance back to my life, the remedy came with some not-so-optimal effects including many sleepless nights. I now look forward to finishing the healing process at the beach – my absolute favorite place on the planet.
Finally, this is also when I say ciao for the rest of the month. As my longtime readers already know, I use this time as an opportunity for a little writing hiatus as the calendar marches toward Labor Day. So, I close with a thank you to all my readers for your ongoing support and wish you a grand finale to the summer of 2015. I look forward to re-connecting in September and taking advantage of all the new opportunities to have fun, be fit and feel fabulous!
Fuel for the Day
Today’s Motivation Monday post has been inspired by the team at ETB Fitness.
Petro Martynyuk, community coordinator for the sports nutrition-based lifestyle business – which stands for “Eat the Bear” – was kind enough to reach out to me after reading my post, Spring Fitness for Your Fitness Routine. He had some questions about the kind of fuel that energizes me before, during and after my workouts. While I haven’t tried any of ETB’s products (yet!), I’m grateful for the opportunity to share some tricks that work for me. Here’s what Petro wanted to know:
What foods do you eat pre workout?
This all depends on what I’m doing:
- If I start a morning with fasted cardio, the only thing I’ll have before hopping on the elliptical machine and/or stationary bicycle and/or rowing machine for a 60-minute kick-start to the day is six to eight ounces of water while walking to the gym. I should mention I do “strip” twice during the cardio session. I take one rapid electrolyte replacement oral thin-film strip made by Sportsfood, Inc. at the start of the workout and another halfway through.
- If I’m taking a Physique57 class, I’ll have a green apple or some reduced-fat wheat thins with almond butter about an hour before class starts. If I need a real grab-and-go option, a banana always works in a pinch as will a serving of raw almonds and a 1/2 cup of blueberries. If I’m in a real hurry, a banana always works in a pinch. (Want to know more about the total-body, kick-butt barre-based method based program I’ve been addicted to since 2013? Click here.)
- For more heavy lifting, whether it’s a free-weight based group exercise class or if I’m pumping iron on my own, I’ll eat some more carbs before the workout. My go-to for that fuel is oatmeal with strawberries and/or blueberries. If I want an extra kick, I’ll stir in a teaspoon of almond or peanut butter.
What do you listen to during your workout?
I’m a firm believer that having the right music can make the difference between going the extra mile or throwing in the towel. Like my pre-exercise prep, I have different music for different workouts. Fortunately, my group exercise instructors have fantastic playlists and Spotify selections. For my fasted-cardio sessions, I need beats that keep me moving with some help from Calvin Harris, Tiesto and other master mixers. My current top three Workout Playlist favorites for cardio:
- “Pray to God (featuring HAIM)”, Calvin Harris
- “Let Me In (Astma & Rockwell Remix)”, Kleerup & Susanne Sundfor
- “Comeback”, Ella Eyre
If I’m lifting, I tend to listen to music with a bit more of an edge. Because of my age and variety of music tastes, the bands that provide that inspiration range from Nine Inch Nails to Twisted Sister.
How do you switch up certain routines daily/weekly to stay motivated?
No matter what you’re doing, variety IS the spice of life. As I mentioned above, I do mix things up between strict cardio sessions, group exercise classes and one-on-one time with the iron. I’m also sure to give myself a minimum of one rest day each week to recover. Those off-days help me feel stronger physically and mentally when I do get back in the game.
What do you eat or do after your workout to make sure you got the most out of your workout?
I always make sure to cool down and stretch after my workouts. What I love about Physique57 classes is that stretches are incorporated throughout the class after high-intensity sprints.
As far as the post-workout food plan goes, I admit this area of my routine remains a work in progress. The key is getting some protein into my system as quickly as possible – preferably within 30 minutes and no more than 45. Thanks to the nutritional cleansing program I did in the spring and the maintenance program I follow now, I’ve found a protein recovery shake I really like. On most days, I’ll accompany the 8-ounce shake with a slice of toasted Ezekiel bread and almond butter. One final food note: I make a point of trying to eat five to six small meals each day. This keeps my metabolism fueled, hunger in check and blood sugar levels on an even keel.
Thanks again to ETB Fitness for giving me a reason to make sure I’m keeping my fitness routine energized with the right fuel. At the end of the day, the right food, the right music and even the right workout wear can motivate fitness buffs of every age and fitness level stay on track with their goals to have fun, be fit and feel fabulous!
Family, Friends & Fitness
Congratulations! This second Motivation Monday of 2015 brings you 12 days into the New Year. That means you’ve done your best to stick with your health and fitness resolutions for a whole dozen 24-hour cycles!
If you’ve had one or two “bad” meals or even days since we kicked off the New Year, don’t sweat it. Nothing great is ever achieved without facing a few obstacles along the way. If you’re struggling to stay on track, here’s an idea – activate the buddy system! How?
- Lean on a fitness friend: Pencil in some quality time with your bestie by planning a couple of morning or evening walks; shooting hoops or signing up for the same group exercise class. Sometimes knowing you have a friend waiting for you at the gym is all you need to show up.
- Cold-Weather Hater? Try sweating through a fitness DVD or online workout with your spouse or significant other right in the comfort of your den.
- Tech Support: Set the DVR to record your favorite show(s) and go ice skating with the kids or take the dog for an extra-long walk.
- Friendly Competition: Instead of hitting the bar for happy hour, find a few co-workers interested in de-stressing with a barre workout or other group activity. Here in New York City, there’s a great place called Chelsea Piers which offers everything from hitting golf balls to organized group events for games ranging from dodgeball to sand volleyball.
- Ask a Pro: Have no idea where to start? Treat yourself to a few sessions with a personal trainer to get you on the right track toward injury-free fitness.
In addition to exercise, talk to your family about embracing healthier food choices together. I’m not expecting your kids to start asking for kale and brussel sprouts, but they probably wouldn’t mind building their own colorful and yummy non-fat Greek yogurt parfaits with berries, almonds and honey drizzle. I know a lot of parents keep cookies, chips and other treats in the house and often end up eating more than the kids. Think about this: if you’re making meals at home, you’re the one ultimately shaping your kids’ idea of what a “normal” diet looks like. Packing healthy snacks for lunch and after school activities while saving sweet or salty treats for special occasions can instill healthy habits at an early age. Here are a few portable kid-approved snack options that taste pretty good to grown-ups, too:
- One serving Wheat Thins with one “Laughing Cow” cheese spread wedge
- Baby carrots and celery sticks with peanut butter
- Apple slices with almond butter
- Greek yogurt with honey
- Low-fat string cheese
Remember, embracing healthy habits and maintaining them is a lifelong journey. Aren’t trips more fun when you have company? While it’s great to find support from the huge #FitFam presence here in the blogosphere and on social media, never take for granted the strength you can gain from the people you love most to help you stick with your plans to have fun, be fit and feel fabulous!
Motivation Monday x Three!
We made it to the first Motivation Monday of May! Every month brings new opportunities, and I’m happy to report this one started off with a bang. Once again, I can thank my time in Twitterville for making it happen.
It’s been nearly two years since I met fellow fierce fitness femmes Monica Gauntt and Lori Ross. They’re actually part of about a dozen tweeps that make up our #fitfam. (For you non-tweeters, that’s short for Fitness Family.) We live in all different parts of the country, but during the past couple of years, we’ve said virtual hellos almost every morning to get moving; sent multiple shout-outs to keep us energized throughout the day and even sent hugs and prayers via cyberspace to help each other power through injuries, job losses, divorces, deaths and other challenging times.
Monica and Lori took their relationship beyond Twitter to become 2fitchx. Each fabulous “Frista” has overcome major hurdles in her quest to find a healthy balance in this crazy ride called life. Lori lost 125 pounds and Monica broke free of the yo-yo dieting prison and other unhealthy habits. They share their very personal stories along with tips and motivational messages in a weekly radio show. I was honored to be a guest on that show just this past Friday.
Please click here to find out what happens when three fit chicks get together. (The fact that we’re all blonde just adds to the fun!) I hope you’ll find some motivation to stay on track with your own health and fitness goals in our candid, fun-filled banter ranging from the workouts we love to how “stripping” has changed our lives. (Bet that piqued your curiosity!) Be sure to catch Monica and Lori’s future shows on Fridays live at 11 am CT or 6:00p CT for the replay. Listen on Indio Radio via the tunein app on your smartphone or IndioRadio.com. You can check out the archived shows 24/7 at 2FitChx.podomatic.com.
I’m still blown away by some of the amazing people I’ve met through social media, and Monica and Lori are part of a group of that keeps me motivated. Even positive peeps like me can have a low day now and then, and I’m thankful for 2FitChx and the other members of my #FitFam who inspire me to chase my own dreams to have fun, be fit and feel fabulous!