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Give the Gift of Fitness!
I thought I’d kick off the new work week with a double-dose of motivation. The idea is to keep fitness on your mind even when you’re trying to get motivated to cross those names off your holiday shopping list.
With 14 shopping days left until Christmas and possibly a few more Hanukkah get-togethers on your social calendar this week, here are some gift ideas for the fitness fanatics and wanna-be fitness lovers in your life. Of course, if you’re still working on your own list for Santa, maybe one or two of these items could help you stick with your fitness routine in the New Year.
- Personal Trackers: There are so many cool gizmos out there that track everything ranging from your heart rate and how many steps you take in that hip-hop group exercise class to how much sleep you really get each night. There are all kinds of brands and price tags, including items from Nike+Fuel to FitBit. This gift could be a boost for someone looking to get serious about fitness or take his or her goals to the next level.
- Workout Wear. Never underestimate the power of a moisture-wicking pair of running shorts, shirt or yoga pants to help keep your cool during a workout. (My personal favorite is Under Armour.) Not sure of someone’s size? A gift card to a store like Target or Modell’s allows someone to find the style that works best for his or her routine. (For “high-end” workout wear, check out Lululemon and Athleta.)
- 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 can’t live without my cross-trainers. I get a new pair every six months and time it so that brings me one of them at Christmas.
- Fun Gift for Guys: How bout a “Performance Sports Crate” that includes everything from push-up bars to energy drinks? This and other sports-minded guy gifts at ManCrates.com.
- Fun Gift for Gals: Know a fitness chick who loves to break a sweat at home with the Wii? Check out the Wii 5-in-1 Lady Fitness Workout Kit.
- Fun for the Whole Family: With so many active games to choose from, maybe this is the year you buy the Nintendo Wii, Playstation 2 or XBox. Zumba Fitness 2 is also out for the Wii just in time for the holidays. For Playstation 2 or Xbox lovers, there’s still plenty of good buzz going around about Dance, Dance Revolution. If you don’t want to go the electronic route, then how bout an “old fashioned” pair of ice skates, a jump rope or a basketball? With fun like this to choose from at home, there’s no excuse not to get up and get moving!
- Accessories for All: Yoga mats, ear buds, re-usable water bottles, snag-free hair ties.
- Musical Motivation: I know I’d be lost without my music to keep me moving, so an iPod or mp3 player could be a great gift to keep someone going. iTunes gift cards also allow mp3 owners to download songs and create their own motivational mixes.
Check out Gifts.com for other ideas for the exercise lovers in your life. Whether you’ve been naughty or nice, adding some of these new “toys” to your daily routine could be just the boost you need to have fun, be fit and feel fabulous!
The Zero-Guilt Staple That’s Helping Me Get Through The Holiday Season
Since I kicked off the work week sharing some survival tips to help keep your health and fitness routine somewhat intact through the holiday party season, I thought I’d wrap things up by telling you about a newer staple in my pantry that’s become even more of a godsend at this time of year.
The item I’m talking about is a white plastic package containing NoOodle™ Noodles. My mom introduced me to these zero-calorie, zero-carb “noodles” that are also free of fat, gluten or soy. I admit, when she gave me my first couple of packages, I was super skeptical. I thought, how could a no-calorie noodle be any good? Well, if I wasn’t pleasantly surprised, I wouldn’t be writing about this wonder food.
According to the product’s website: “NoOodle™ Noodles are made from high-fiber glucomannan flour, which derives from the roots of the Asian Konjac Plant. Glucomannan flour is the same key ingredient used to make Japanese noodles, or NoOodle™. Like Japanese noodles, NoOodle™ have zero calories because they are made of glucomannan (soluble dietary fiber) and water, which are both calorie-free ingredients.”
Anyone who knows me will tell you I’m definitely not a cook. So, how do I use NoOodles in my dinner “recipes”? My favorite way to use them is to add a package to grilled chicken or fish and spinach. The key is to strain the NoOodles, rinse them well and then add them to your meal once everything is prepped and seasoned.
For me, that means grilling the chicken or fish, slicing it up and adding it to the cooked spinach or whatever veggie I’ve nuked that night. Then, I’ll add some olive oil, very little sea salt and a few other spices. Finally, I toss in the strained NoOodles and mix everything together. NoOodles take on the flavor of whatever you add them to. Since they also have a high fiber content, I end up feeling comfortably full without any of the guilt of bulking up with high-calorie alternatives.
The NoOodles website has tons more information about the product as well as oodles of recipe ideas for those who are much more creative in the kitchen. (You can also order them right from the website.) If there are other NoOodles lovers out there, or if you try them after reading this post, I’d love to hear what you think!
I’m not saying a plate of NoOodles is ever going to take the place of my favorite pasta dish made by my mom or at one of my favorite Italian restaurants. What I do love about this zero-guilt item is that it allows me to bulk up my stay-at-home dinner nights while keeping me on track with my plans to have fun, be fit and feel fabulous!
A Brisk & Exhilarating Workout Wednesday
Kicking off December with a brisk workout in Central Park
It certainly doesn’t feel like December here in New York City on this first Workout Wednesday of the month! It’s been close to 50 degrees here the past few days, and I’ve enjoyed every breath of this balmy air on my morning walks to the office. However, it was nowhere near this warm on Saturday when I headed to Central Park for another great CrossFit UWS workout!
Armed with my Under Armour compression top, ear band and gloves, I was ready to go. Of course, after jump roping a few minutes and getting through one round of the warm up, my core temperature was adequately fired up and ready to push through another of Roberto Murichi’s killer workouts.
Here’s how it all broke down:
- Static/Active Stretching: After some static stretches for my calves and hip flexors, I spent between 5-6 minutes minutes jumping rope.
- Warm up: We had 10 minutes to complete as many rounds as possible (AMRAP) of the following circuit:
- 50 m lunge walk
- 25 sit-ups
- 20 push-ups
- 15 back extensions (“Superman”s)
Unfortunately, I accidentally deleted part of my note on my iPhone and don’t remember how many rounds I got through. I know it was more than two and less than 10. Regardless, I was more than warmed up and ready to move on to the the heart of the workout. The key with any AMRAP it to remember you can stop and take a breather at any time when your body tells you to.
- Workout: I’ll call it “Three Crazy Minutes x Five.” The basic concept: we had three minutes to get through as many rounds of the following circuit as possible (yes, another AMRAP):
- 25 m sprint
- Three burpees
- Six squats (I used the park bench as a guide to make sure I “sat” down far enough so that each squat count!)
- Nine box jumps (also using the park benches as our jumping on/off point)
We would work our way through each of the exercises listed above until the three minutes were up. Then we had one minute of rest before moving on to the next round. We did this for a total of five rounds.
I never made it through the circuit three full times in three minutes. The most I could bang out were two circuits and then an additional 25 meter sprint and three more burpees before the glorious sound of the buzzer went off to let us know we had 60 seconds to rest. When those five rounds were up, the endorphins were flowing and I felt great!
Despite the holiday hustle and bustle and Old Man Winter knocking on our doors, I’m hoping to get a couple more of these Central Park workouts in before the end of 2012. If you’re interested in getting in on the fun, click here for more information.
Wherever your workouts take you this month, remember to stay active so you can round out the year knowing you’re doing all you can to have fun, be fit and feel fabulous!
‘Tis the Season for Socializing
Kicking off the holiday season with a wedding! (Congrats Mr. & Mrs. Tuminaro!)
On this particular Motivation Monday, I start the work week recovering from an amazing wedding and gearing up for three nights sure to include cocktails and chocolate. Obviously, this is not the time of year to skip those workouts!
While I’m not an early-morning workout gal, at this time of year, even I have to adjust my schedule to keep active. I consider it a small sacrifice to make in December to hopefully maintain my weight through the holiday party season.
Along with getting those workouts in, there are some other ways to get through the next few weeks of filled with hors d’oeuvres and holiday cheer. Here are some tips that will 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, do NOT starve yourself all day. 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 healthier options first, including the crudités (celery sticks, carrots, bell pepper strips, broccoli and cauliflower). Just try not to drown them in high-calorie dip. Another idea is to seek out the 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.
- The Dessert Dilemma: Things like cocktails and cupcakes or wine and chocolate remain popular party combos here in New York. I admit, I’m a big fan of these themes, but they obviously wreak havoc on your efforts to eat healthy. If you’re attending one of these sweet celebrations, 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.
- 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! I know I mentioned this at the start of this post, but it bears repeating. You can find time to exercise. Pushing through 20 minutes of cardio or your favorite workout DVD is better than nothing. If you have a party after work, hit the gym or take a walk in the morning. If you live in a city like I do, 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 cupcakes. With a little planning, we can all make it through the holiday party circuit and still have fun, be fit and feel fabulous!
Festive Friday: Decking the Halls with Caution
As we prepare to welcome December, I realize many people will spend this weekend decorating for the holidays. That means it’s time for those annual rituals including bringing heavy boxes down from the attic or up from the basement and climbing ladders to string some lights.
All that climbing and lifting can make a festive time a bit hazardous if you don’t use some caution. You probably already know it’s not a good idea to jump into a high-intensity interval training program following a six-month period of zero exercise. You may have also read my previous posts describing the importance of building stabilization before strength. While I expect decorating your home for the holidays isn’t as strenuous as a boot camp class, I still want to remind you of a few key moves that deserve some extra attention:
- Lifting: Over the years, I’ve grown into the role of “good elf” helping my parents get their house decorated for Christmas. Since that involves moving some heavy boxes from the attic to the living room, I have to repeatedly remind myself to not pick up those boxes in a way that could hurt my back. Don’t bend at the waist! Instead, turn those heavy-item lifts 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 around 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. This 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 Chevy Chase’s classic turn as Clark W. Griswald in “Christmas Vacation” (my all-time favorite holiday comedy) makes ladder disasters look hilarious, 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 for a group exercise class 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!
Exercise is Nothing to be Embarrassed About
Knock Out Any Thoughts of Slacking Off!
Photo by Leslie Hassler
Everywhere I turn, people are asking me for some extra words of encouragement to make sure they stay active during the hustle and bustle of the season. So on this Workout Wednesday, instead of posting a specific high-intensity workout, consider this an extra dose of motivation to make time for that favorite group exercise class or morning run.
I also want to address a related topic brought to my attention by one of my loyal readers, Toni (check out her blog at januarylace.blogspot.com). I thought she’d want to remain anonymous based on the issue she raised, but she said I could share her name. Toni recently told me she’s embarrassed to workout in front of her fiancé at home. My response? Exercise is nothing to be embarrassed about! In fact, my take is that her future husband would probably be impressed by her effort to do something positive and healthy for herself. Who knows, it could even motivate him to get off the couch and get moving, too!
Unless you’re a professional bodybuilder or fitness model, there’s no need to feel judged by your workout routine. Instead, be proud of yourself for wanting to add exercise to your life for a healthier and happier you. I can also tell you when I’m at the gym, I’m not looking at who’s lifting what and how many times they’re able to lift it. I’m also not looking at what the woman on the elliptical machine next to me is wearing. Sure, there will always be people more “buff” than me on a nearby treadmill or standing next to me in “Club Strength” class. There will also be people who are on a steady, safe pace to lose weight. However, they’re not the focus of my workout. I am.
Simply put, I say there’s no room for judgment at the gym. It’s a place to go to improve your cardiovascular health, strength, agility and endurance. It’s also a great place to find those much-needed endorphins. If you’re not comfortable in your gym, maybe it’s time to try a friend’s gym and see if it’s a better fit for you. If you simply “hate” the gym (and I know a lot of people who do,) then you should definitely find comfort in your own home. The real key is feeling comfortable in your own skin. Without that, it doesn’t matter if you’re working out in your living room in front of your family or a crowded gym full of strangers, you simply won’t stick with your routine.
So, leave the self-doubt at home. If you are working out at home, leave it in the closet. Focus on your breathing, focus on you form and focus on the fact that you’re dong something positive to continue on the journey to have fun, be fit and feel fabulous!
‘Tis the Season for Fitness!
You Must Chill!
Photo by Leslie Hassler
Hopefully you beat that turkey hangover, survived the crazy Black Friday crowds and are ready to tackle a new work week. As the holiday season of 2012 has also officially kicked into high gear, I thought this Motivation Monday offered the perfect opportunity to touch on the importance of keeping your mental health in check during the hustle and bustle of this joyous but chaotic time of year.
Now more than ever, getting those workouts in will help burn some of the extra holiday calories that come in all shapes and sizes ranging from homemade cookies to sweet, seasonal cocktails. Weight maintenance aside, breaking a sweat can also help you shake off some of the extra stress of the “most wonderful time of the year” including battling the crowds in overheated stores and spending extra amounts of time with the extended family. When you add online shopping and maybe some lo-cal recipe surfing to the everyday stimuli of emails, texts, Tweets and status updates, it’s no wonder our minds are in overdrive.
With so much more than sugar plums dancing through our heads, it’s more important than ever to not only get those workouts in, but also steal some precious moments to disconnect and re-boot. Here a few tips to make it happen:
- Focus on one thing at a time: If you set aside one hour to write holiday cards or wrap gifts, then for those 60 minutes, 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 whatever music motivates you to be a good elf and get to work.
- Step away from the computer: When December starts, I will be making a conscious effort to NOT turn on my home computer unless absolutely necessary when I get home from work and the gym. I will check my iPhone or iPad at least once before bed to make sure I didn’t miss any “emergency” correspondence, but it makes a difference not to have the desktop on with the Facebook tab taunting me to make my way back to the keyboard.
- Turn off the TV: Try to establish one night where the DVR does the watching for you. Turn that night into decompress time with family or friends. Maybe play cards or a board game to forget about the holiday craziness for awhile. 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.
- Make me-time a must: If you’re making the commitment to find 20-30 minutes in your crazy schedule for a workout, take another five minutes to stretch. Then try and add five more minutes to a hot shower at night. When you’re out shopping, treat yourself to a lavender-scented body wash or moisturizer to turn that shower in to an extra calming experience. Sip some caffeine-free tea afterward, burn a candle with a calming scent and try to shut down that overactive mind before getting under the covers.
As you work through this holiday high-time and 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!
Thanksgiving Eve: The One Day You Shouldn’t Skip the Workout This Week!
Another Awesome CrossFit UWS Workout!
- with Ashleigh & John
Happy Thanksgiving Eve!
I’d say this is the one day you really don’t want to skip the workout this week! If you have an abbreviated work or school day, why not add an extra ten minutes to your cardio session or take that 90-minute group exercise class.
If you can get outside and take advantage of the not-yet frigid temps, you could always try the awesome workout CrossFit UWS Head Coach Roberto Murichi pushed us through this past Saturday. This was the first time I was able to get to the Central Park class in several weeks, and it felt great to be back in action!
- Static/Active Stretch – Two rounds; four areas of focus:
- Hamstrings: 30-second static stretch followed by 30 seconds of “butt kickers” – similar to running in place, but instead of bringing your knees up toward your chest, you bend them enough to try and kick your heels to your glutes.
- Quads: 30-second static stretch followed by 30 seconds of “high knees”- running in place with those knees coming up as high to the chest as possible.
- Hip flexor: 30-second static stretch followed by 30 seconds of jumping jacks.
- Chest: 30-second static stretch (clasp hands behind back and “pull”) followed by 30 seconds of “sun gods.” That’s simply raising your arms to shoulder level, keeping them straight and moving them around in circles.
- Warm up: 100 meter sprint. 10 rounds. This was done in “relay” style with my two other classmates. With the combined effort, it took us just under 13 minutes to get through the 10 rounds.
- Workout: Roberto broke things down into one-minute intervals where we’d bang out as many reps as possible of four different exercises. We continued with as many one-minute rounds as needed to get through the total number of designated reps as follows:
- 100 sit ups
- 75 squats
- 50 push ups
- 25 burpees
- The “catches”: At the start of each minute, (which we were alerted to by a beep on Roberto’s iPad), we had to bang out five box-jumps using the park benches as our jump-on/jump-off origin. The other catch was that you had to finish all the reps designated for each exercise before moving on to the next. So, let’s say I got through 50 sit-ups in the first minute. When I heard the one-minute beep, I banged out five box jumps, then went back to sit-ups starting at #51. I couldn’t start the squats until all the sit-ups were done. It took me 12:50 to complete all the reps of all the exercises. (Which means my workout also included a total of 70 box jumps.)
Just a friendly reminder that these workouts aren’t designed for fitness novices. However, if you’re looking to take things up a notch, Roberto’s workouts are a great way to supercharge your routine! Click here for more information on the workouts and when they’re held.
Whatever you do on this Workout Wednesday, be sure to make it count! That way you can head into the Thanksgiving holiday knowing you’ve done all you can do to have fun, be fit and feel fabulous!
Gearing Up for Turkey Time
I’m not sure how it happened, but here we are just a few days away from Thanksgiving 2012. Since many people have abbreviated work weeks and may also be busy prepping or packing up to travel for the holiday, I thought I’d offer an early dose of motivation on how to get through the traditionally gluttonous holiday.
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: Even if you can’t get out of the house, you can still pop in an exercise DVD or bang out a Tabata or two wherever you have space to do push-ups or burpees. If you only have a short amount of time to escape the house, take a brisk power walk or abbreviated run. If your gym is open, get to a morning group exercise class or at least bang out some cardio and core work.
- 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. One of my favorite sensible fillers is a non-fat plain Greek yogurt with a serving of almonds mixed in. The protein-rich snack keeps me satisfied for hours!
- Use a smaller plate (like a salad dish) for your meal: If there’s salad or veggies, load up on those first, then take 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.)
- Savor the flavor: Eat slowly! If you do 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: Hosting the holiday feast? Don’t be shy about giving some of the uneaten turkey and trimmings to your guests.
If you have any “secrets” that help you enjoy the holiday without waking up feeling guilty on Black Friday, I’d love to hear about them! The holiday season is definitely challenging when it comes to watching our waistlines, but the good news there are some tricks that can help you continue your journey to have fun, be fit and feel fabulous!
Fast Friday Thoughts on Emotional Eating
TGIF!
I started this week with new energy to bolster my self-discipline where my diet and exercise habits are concerned. Five days later, I’m happy to say I feel much better than I did at this time last week. One of the reasons behind the shift has to do with addressing a downfall many of us can relate to: emotional eating.
I suppose you could say I’m “lucky” that stress and anxiety usually cause me to eat less thanks to an unsettled stomach. However, for whatever reason this past month, my stomach was more than happy to welcome my comfort food cravings including those big bowls of cereal while watching TV before bed or that extra glass of red wine. I was able to keep those cravings at bay this week. How? By realizing my body didn’t really want the cereal or even the wine. Instead, I was searching for something that couldn’t be found at the bottom of a bowl or wine glass.
In fact, the cravings had nothing to do with my stomach at all. I was really looking for a something to lift my spirits. The key is figuring out where you can find that boost outside the refrigerator. Getting back to my normal exercise routine at the gym helped satisfy my “cravings,” as did catching up on emails with a few “old” friends and talking to others on the phone. I also found reading in bed before calling it a day instead of sitting on the couch and staring at the TV kept me from eating unnecessary calories.
Now don’t get me wrong, I know there are some days when a cupcake really can make things a little better. It’s just important to not let the total number of those days add up.
The bottom line is anyone – even full-time fitness fanatics like me – can make unhealthy choices thanks to a less-than-stellar mood. The key is breaking that automatic connection between food and mood and learning to identify when you’re eating for reasons that have nothing to do with being hungry. The good news is you can retrain yourself to find a boost from other things like exercise or interacting with friends. Luckily, there are plenty of mood enhancers out there that won’t sidetrack your plans to have fun, be fit and feel fabulous!
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