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Feel-Good Friday
It seems everywhere I turn here in New York City, people are coughing and sneezing. On the subway, at the deli where I get my morning jolt of caffeine, in my office and oh yes, at the gym.
I was one of these people on Monday, but I’m happy to report at the end of the work week, I am back at 100 percent. This is the first time in forever I can remember winning the battle against a bug so quickly. I’m convinced it’s because I did the one thing that’s nearly impossible for so many of us to do in our ultra-busy lives: I listened to my body.
Monday morning, I woke up with a scratchy throat, a severe case of the sniffles and a few chills. I never really woke up all day. I went to Walgreens, picked up my first bottle of Zicam® and started popping the dissolvable tablets every four hours. I also doubled my normal water intake. Then at quitting time, even though it was Motivation Monday, I made the difficult decision to skip the gym. Instead, I went directly home after work, took a hot shower, made some hot soup and crashed on the couch. I even backed off on my social media chatter.
To my pleasant surprise, I woke up on Tuesday feeling much better. I continued the regimen of Zicam, water and more clementines than usual. I did go to my Tuesday night strength class, but lessened my weight load just a bit. By Wednesday I felt strong enough to make it to a high-intensity group exercise class, where I’m pretty sure I sweat out whatever germs were still in my system. As I sit here writing on Thursday, I feel like I’m back in fighting form!
I realize we can’t always beat a bug and I’ve heard all the reports about the severity of this season’s flu virus. My hope is that this post reminds everyone about the importance of listening to your body when it needs a break. Yes, we all have daily responsibilities, but there are times when you just have to say “no” or take a rain check on that extra activity on your to-do list. As a fitness junkie, I know how hard it is to back off from the endorphin rush sometimes. However, I hope this post shows the power of taking just one day off when it comes to staying on track with your plans to have fun, be fit and feel fabulous!
Why Laura Loves the Stability Ball
It’s Workout Wednesday and you know that means? It’s time to get on the ball! Literally.
This past weekend, I did something I haven’t done in far too long. Since the cardio area was super crowded, I grabbed a stability ball and some free weights and got started on a total-body workout that kicked my endorphins into high gear. (The bonus: when I finished my stability ball workout, the traffic had died down a bit in the cardio area and I added 30 minutes of high-intensity elliptical training to round out my routine.)
What makes doing exercises on a stability ball so effective? The scientific explanation is that it creates a proprioceptively enriched environment for your workout. This type of environment challenges the internal balance and stabilization mechanisms of the body. When performing exercises on a stability ball, your body is forced to balance itself, which means you get the added benefit of working multiple muscles at once.
Think of it this way: If you lie on a bench to perform a chest press, you get good work for your pectoral muscles, but not much else. However, perform that same exercise on a stability ball and you have to draw in your navel and squeeze your glutes to remain stable and perform the exercise. Talk about a great way to get more from your exercise routine without spending countless more hours working out!
If you need one more reason to get on the ball, here it is: virtually every exercises performed on the ball works your core, which is responsible for stabilizing the rest of the body. Maintaining a strong core improves your performance in and out of the gym with daily activities ranging from walking up stairs to carrying groceries.
I leave you with some of my favorite stability ball exercises and would love to hear about yours. Remember, getting on the ball is a surefire way to have fun, be fit and feel fabulous!
Ball Bridge Start Position
Finish
Ball Cobra Start
Ball Cobra Finish
- Ball Dumbbell Chest Press Start
Finish
Overhead Press Start
Finish
Triceps Extension
All photos by
Lauren Bachner
Make-a-Plan Monday
You can do it! Stick with it!
As we kick off the first full work week of 2013, we’re also at the beginning of week two for anyone with big plans to get their health and fitness routine on the right track this year. I send big kudos to anyone who’s made it this far and hope this “Motivation Monday” post inspires you to keep going!
For anyone who’s feeling a little discouraged or frustrated – hang in there! If you’re saying, “Laura, I’ve gone to the gym every day since January 1st and I haven’t had one cupcake or even one glass of wine, but I don’t see the hint of a six-pack yet,” consider this your reality check. Slow and steady wins the race and when it comes to running down your health and fitness goals, well, it’s a bit more like a lifelong marathon. It’s important to remember it takes six weeks for anything to become a habit. So if you’re not completely moved by a post-workout endorphin rush or haven’t figured out which cardio program is the right one for you yet, don’t sweat it! Stick with it and focus on the positives you have experienced since making some healthy changes. Perhaps it’s a clearer mind after a busy day at work or not feeling as winded after climbing a flight of stairs. Remember, you CAN do this!
Along with the shot of motivation, I also wanted to stress an important component to keeping your healthy eating goals in check. While I’m not a registered dietitian or licensed nutritionist, I’m always happy to share some of my healthy-eating “tricks.” Probably the biggest thing I’ve learned is that a little planning goes a long way.
A little prep goes a long way!
I spent 40 minutes yesterday chopping fruits and veggies so I have no excuse not to get my daily servings in all week. I have grab-bags and containers filled with cherry tomatoes, red and yellow pepper strips and carrots. I also have tubs of diced strawberries, grapes and a big bag of clementines. (My favorite brand is “Cuties,” they’re sweet, easy to peel and have no seeds.) Having these go-to snacks takes the guess-work out of deciding what to eat with my turkey on whole-wheat sandwich or when I need my late afternoon pick-me-up at the office. Also, on those days I get home after work and the gym, grabbing a container of raw veggies and munching on them while I grill a tilapia filet or chicken breast is a lot better than inhaling a handful of crackers to stave off the rumblings in my stomach.
A peek inside the LauraLovesFitness fridge
When you’re ready to re-stock your fridge again, here are some of the items you’ll always find in mine:
- Non-fat plain Greek yogurt (Which can easily be jazzed up with sliced strawberries, sliced banana and even a handful of almonds. It’s a great base for an easy breakfast or protein-packed snack.)
- Low-fat string cheese
- Cherry tomatoes
- Red, yellow and/or orange peppers
- Baby carrots
- Clementines or other citrus
- Fat-free salsa
- Egg whites or egg beaters
- Mustard (my favorite zero-fat, low-calorie condiment)
The last item I’d encourage you to prep ahead of time is a gym bag. Having your workout wear with you at all times kills the possibility of using the “I-don’t-have-my-gym clothes-with-me” excuse.
Remember, the habits and routines you develop now can make an impact long after January is over. Here’s to a great week ahead filled with new enthusiasm to stick to your guns and do all you can to have fun, be fit and feel fabulous!
Some New Tunes for the New Year
Despite the abbreviated work week, it’s been a bit of a challenge getting back to the grind after taking some time off for the holidays. One thing that always helps me put a bit more spring in my steps during my morning walk to work and keep the energy up during my workouts is good music.
So, on this first Friday of 2013, I thought I’d offer some of my current favorite songs that keep me moving on the elliptical, banging out the burpees and making each rep count. Some of these tunes are old, some are new, but they always manage to keep me going!
My Cardio Kicks:
- “‘Right Now” (feat. David Guetta), Rihanna
- “Appreciate Me,” Amuka (feat. Sheila Brody)
- “Run” (feat. Alanah) Andy Duguid
- “Sweet Nothing” (feat. Florence Welch) Calvin Harris
- “Spectrum,” Florence + The Machine
- “Turn Around (5, 4, 3, 2,1),” Flo Rida
- “Feel the Beat,” Darude
- “Who’s Got Your Love?” Nyasia
- “Theme to S’Express,” S’Express
- “The Sound of Goodbye,” Perpetuous Dreamer
Tabata/ Weights/ CrossFit-Style Motivators:
- “Hate It or Love It,” Game & 50 Cent
- “My Time” Fabolous & Jeremih
- “I Miss the Misery, ” Halestorm
- “Falls Apart,” Stabbing Westward
- “4 Minutes,” Madonna w/ Justin Timberlake
- ” Read the rest of this entry
Happy 1st Workout Wednesday of 2013!
Oh Yeah – You Got This!
Photo by Leslie Hassler
Happy New Year, everyone! If you’re like a lot of people, you probably just wrapped up a holiday season filled with friends, family and yes, a lot of food. In between the cheer, there’s also a good chance you made up your list of New Year’s resolutions and some kind of health and fitness goals rank in the top spots. So I couldn’t think of a better time for my first post of 2013 to appear in Cyberspace than the first Workout Wednesday of this new year!
While I love seeing so many new enthusiastic faces at the gym in January, I hate the fact that many of those newbies are long gone by March. So, I kick off 2013 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.
- What’s Done is Done. Don’t waste your energy regretting the occasions you overdid it during the holidays. I have my own memories of indulging in a one too many cocktails or homemade cookies. Today is a new day.
- Adjust the Attitude. Think of exercise as a “chore,” and you’ll be done with your new routine in no time. Instead, turn exercise into “Me Time.” No matter what kind of stress I’m dealing with at the office or at home, the time I spend working out is the one time my brain goes into neutral. Whether I can spend a quick 30-40 minutes or a luxurious 90 at the gym, the only “noise” filling my mind during those precious minutes is my favorite 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.
- Step Back for a Reality Check. Saying you’re going to exercise seven days a week is one of the easiest ways to set yourself up for failure – especially if you haven’t worked out one day in the past several months. The first day you miss, you’ll be discouraged. That makes it too easy to say, “Well, I just blew the whole week, so forget it!” A better approach is 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 the Right Fitness Fit. Santa left you the latest version of the “Insanity” DVD program under your tree. Meanwhile, all your exercise DVDs still have the plastic wrap on them and they’ve been hanging with the dust bunnies under your bed since last year. Why not return the new program and put the money toward a cool pair of sneakers and some moisture-wicking workout wear? Grab a friend – who you’ve also resolved to spending more time with! -and start those power walks or sign up for exercise classes together at your local gym or community center. Have no idea what to try? Splurge and hire a personal trainer to get you started on the right track.
- 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 red wine 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!
“Over the River and Through the Woods…”
The plank: No gym necessary!
Same with the push-up
Side Planks, too! Photos by Lauren Bachner
‘Tis the season for shopping and eating, and for many, it’s also also a time for traveling. If this weekend’s plans take you “over the river and through the woods” to somebody’s house for a few days of holiday cheer, 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.
- 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.
- 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. These items take up practically zero space in any bag and you don’t have to worry about them getting wrinkled!
- 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.
- Now get moving! You brought your “stuff,” so there’s no excuse not to hit the floor of the guest bedroom or the den when it’s not filled with the TV crowd. Here are just some of the exercises you can do anywhere: 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.)
- Family Fitness Plan: 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 Zumba DVD a try. If they happen to have a Wii, XBox 360 or PlayStation system, why not try a Dance Dance Revolution competition to get everyone moving and have a few laughs in he process!
The bottom line is even though you may miss your favorite group exercise class or one day of weight training at the gym, there are ways to stay active when you’re away from home. The bonus is you get to make memories while spending time with family and friends.
This marks my last post of 2012. I’m looking forward to spending Christmas with my family and friends on Long Island. I’m even more excited about starting the New Year with new energy and new strength to take on whatever this roller coaster ride called life throws at me.
I close the year with a big thank all my readers for supporting me through a year of ups and downs. I hope you’ll be back in 2013 so we can start the next part of our journey together on the endless road to have fun, be fit and feel fabulous!
Workout Wednesday: The 12 Days of Fitness Re-Boot
It’s hard to believe this marks the last Workout Wednesday I’m actually working in 2012. As you read this post, I’m in Salem, Massachusetts producing a video shoot, which also marks my last video production for the year.
In an effort to start winding down on a lighter note, and also add a bit of levity to a still difficult time in the wake of the tragedy in Newtown, Connecticut, I’m bringing back one of my “fun” posts from 2011. Hope you enjoy my fitness-minded twist on a holiday classic:
On the first day of fitness, my workout gave to me…a huge rush of endorphins.
On the second day of fitness, my workout gave to me…two tighter thighs and a huge rush of endorphins.
On the third day of fitness, my workout gave to me…three sets of squats, two tighter thighs and a huge rush of endorphins.
On the fourth day of fitness, my workout gave to me…a four-minute Tabata, three sets of squats, two tighter thighs and a huge rush of endorphins.
On the fifth day of fitness, my workout gave to me…five fitness apps! A four-minute Tabata, three sets of squats, two tighter thighs and a huge rush of endorphins.
On the sixth day of fitness, my workout gave to me…six static stretches, five fitness apps! A four-minute Tabata, three sets of squats, two tighter thighs and a huge rush of endorphins.
On the seventh day of fitness, my workout gave to me…seven stability exercises, six static stretches, five fitness apps! A four-minute Tabata, three sets of squats, two tighter thighs and a huge 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! A four-minute Tabata, three sets of squats, two tighter thighs and a huge 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! A four-minute Tabata, three sets of squats, two tighter thighs and a huge 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! A four-minute Tabata, three sets of squats, two tighter thighs and a huge 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! A four-minute Tabata , three sets of squats, two tighter thighs and a huge 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! A four-minute Tabata, three sets of squats, two tighter thighs and a huge rush of endorphins.
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 Time to Heal…
I don’t mean to start the week off on a “down” note, but I simply can’t bring myself to sit here and type about Tabata training or the benefits of cardio in the wake of the horrific tragedy that broke the collective hearts of our nation.
I was off from work and enjoying an afternoon with one of my best friends, Elisa, when she received an alert from her children’s school about a school shooting in Connecticut. She was instantly reduced to tears. I was in utter shock. A quick search on my iPhone revealed what had happened. When I saw the unimaginable events unfolded in Newtown, a beautiful town I remember from my days working as a reporter and living in southwestern Connecticut, I instantly thought of my former News 12 Connecticut colleagues who would be reporting from the horrific scene. As the hours passed and officials released more information, only one word kept coming into my mind: why?
I hugged Elisa’s children – her daughter is one of the two Goddaughters I’m blessed to have in my life – a little tighter when I saw them after school that day. I texted some of my friends who have children and asked them to hug their kids for me, too. I thought of all the parents suffering an unfathomable heartbreak. I thought of the brave adults who died trying to save 20 innocent little lives. I thought of all the families whose lives would never be the same following another dark day in American history.
I spent my Saturday tuned into the news and felt guilty when it became too much to bear and turned it off to play music or run errands. I made a point of getting to my Saturday morning workout to sweat out some of the confusion and anger I felt inside my mind, my heart and my soul. I’m not sitting here saying a good workout is going to “fix” a broken heart when tragedy strikes. Each of us must deal with grief in our own way. This experience, however, reminded me how exercise has helped me through some of life’s difficult moments and boosted my the strength to face the reality of those moments with a bit more clarity and energy.
On Sunday morning I found myself sitting in a packed Church at 10 am, which happens to be the family Mass. As I watched the steady stream of parents walking down the aisle looking for seats, holding the hands of their little ones, tears filled my eyes. Many of these children mirrored the same ages as those who lost their lives as well as the ones who survived, only to have had their innocence taken away so senselessly in Newtown. I wasn’t expecting the homily to deliver an answer for why a higher power would allow this kind of tragedy to take place. I was just looking for a quiet place to focus my energy on asking that those who need help find comfort any way they can. I didn’t leave Church feeling like a new person, but like my Saturday morning workout, it helped me start the day on a better note.
As we start another work week, my thoughts and prayers remain with the Newtown community along with those parents still struggling with how to help their own children deal with the aftermath. Once again, our strength as a nation has been tested. Yet, my hope comes from the reminder that we’ve experienced dark days before, and our spirit wasn’t broken. Whatever gives you peace this week, I hope you embrace it…along with all the special people in your life.
Friday’s Final Thoughts
TGIF!
With the 2012 holiday hustle and bustle in high gear, there aren’t always enough hours in the day to come up with original material for my blog. So, I hope you’ll forgive my ending this particular work week with what I hope will be a little comic relief and some borrowed words for motivation.
First, thanks to my colleague and friend Valerie for this one:
For those of you who aren’t sure why the above definition holds true, here’s an encore presentation of the quick video I posted over the summer showing what the burpee looks like in action:
Finally, I offer a few words from some famous folks that I hope will motivate you to conquer burpees and all the other “tough stuff” life can throw at you:
“All things ar difficult before they are easy.”-Thomas Fuller
“If you’re not making mistakes, you’re not trying hard enough.” -Vince Lombardi
“The man who can drive himself further once the effort gets painful is the man who will win.” -Roger Bannister
And finally, I figured this was the perfect quote to end a Friday post:
“Always so sober what you said you’d do drunk. That will teach you to keep your mouth shut.”-Ernest Hemingway
Wishing everyone a wonderful weekend and plenty of chances to have fun, be fit and feel fabulous!
Workout Wednesday: No Excuses!
Yes, I know we’re smack in the middle of Hanukkah and only 13 days away from Christmas. I also realize we’re busy juggling everything from work or studying for final exams to taking care of the kids and managing the social calendar that’s probably chock full of holiday gatherings. Despite all this, it’s no time to skimp on getting your daily dose of physical activity.
If you’re saying, “but Laura, I can’t get to Zumba this week because my f avorite class is on the same night as my company’s holiday party” or “if I don’t go shopping after work tomorrow, I won’t have time the rest of the week,” listen up! That hour you normally dedicate to exercise might be filled this week, but if you have 10 minutes to spare a few times a day, you do have time to get moving! (Since 10 x 3 =30, getting in that half-hour of activity isn’t as tough as you think!)
Seriously, you owe it to yourself to find 10 minutes to move. It will help keep your mind healthy during the hustle and bustle of these frenetic December days, too! What can you do in 10 minutes?
- Climb stairs: If you have them at home, you don’t even have to get out of your pajamas in the morning to make this happen. Take the stairs at the train station instead of the escalator. If you work in an office building, take the stairs instead of the elevator as often as possible.
- Jump rope: This is a piece of workout gear everyone should have. You can pick one up anywhere from your local sports-gear shop to any Target or Walmart. Jumping rope on a soft surface like a carpet or low-cut grass will give your knees a bit of protection. If you’re brand new to jumping rope, try skipping over the rope alternating feet in 30-second increments and work up to more minutes as you go. Before you know it, you’ll want to keep skipping beyond those 10 minutes!
- Divvy up the DVD time: Have a favorite 30-minute workout DVD? Break it up into 10 minute segments.
- Transform your house into a gym: Any wall can be used for standing push-ups; stairs are great for calf raises and triceps dips and any floor is the perfect spot for planks and crunches!
- Walk, walk and walk some more: I always say one of my favorite things about living in New York City is I simply do my best to walk anywhere and everywhere I can. At this time of year, that includes leaving work and meeting up with friends for some holiday cheer. If you’re driving to work, the grocery store or the mall, park a little further from the entrance. At lunch time, spend less time checking email or social media sites and take a 10-minute walk outside the office. The fresh air will do your brain some good, too!
Despite the hustle and bustle of the season, if you’ve got 10 minutes, you’ve got all the time you need to do something that can help you have fun, be fit and feel fabulous!
lauralovesfitness 