Blog Archives
Workout Wednesday: Back to the Basics
I said it on Monday, and I’ll say it again: what a difference a week makes!
I’m excited to tackle this Workout Wednesday with new energy. For me, getting back into my fitness routine has meant focusing on one of my lifelong addictions: cardio.
While I haven’t completely decided how today’s workout will break down, I do know there will be a combo of elliptical, recumbent bike and rowing machine training when I hit the gym after work. After my five-day hiatus, I started with a moderate 30 minutes and should have no problem hitting a full 60 minutes today. Adding a plank and push-up Tabata along with some SMR and stretching and no doubt I’ll sweat any work-related stress right out of my system. All of this will no doubt help me get back up to speed and ready to tackle another crazy Central Park workout.
So, today’s post is a reminder about the importance of cardiovascular exercise. In the simplest of terms, it’s crucial when it comes to reaching your goals of losing weight, reducing body fat or maintaining a healthy lifestyle. The benefits of cardio activity include its ability to decrease:
- Daily fatigue
- Anxiety and stress
- Coronary artery disease
- Hypertension
- Non-insulin dependent diabetes and
- Obesity
At the same time, cardio helps boost your:
- Sense of well-being
- Immune system
- Blood lipid profile and
- Overall physical performance at work and at play
While there are several levels to cardio training, for the purpose of this post, I’m going to focus on some guidelines for beginners and anyone who may be getting back into a fitness routine after a hiatus. (As usual, I base these guidelines using the what I studied through the National Academy of Sports Medicine.) Your cardio activity should focus on maintaining a zone one heart rate which is approximately 65% to 75% of your maximum heart rate. Here’s what that means for you:
- To calculate your maximum heart rate, subtract your age from the number 220.
- Multiply your max heart rate by .65.
- Multiply your max heart rate by .75.
To use myself as an example:
- 220-37 = 183
- 183 X 0.65 = 119
- 183 X 0.75 = 137
- Laura’s Zone One Heart Rate = 119 – 137
If you’re working within the parameters of zone one for cardio, it’s likely you are also in stage one of your overall exercise program. (NASM refers to this as the stabilization level.) If you’ve never worked out before, you may want to try to reach your zone one heart rate for a maximum five to ten minutes and then spend another 20 minutes simply walking at a good pace, climbing the stairs in your home or getting really dirty in the yard by cleaning up the garden. Your goal should be to eventually maintain your zone one heart rate for at least 30 minutes. This can take some time. A “newbie” may need two months or longer to meet this demand, but remember: there’s no finish line here. You’ve made a commitment to exercise and start taking better care of yourself, so while you don’t want to just dial it in, make the journey work for you.
I hope this brief session of cardio 101 will help get your heart pumping safely and effectively so you can have fun, be fit and feel fabulous!
Time to Kick Some…
Back in Fighting Form
Photo by Leslie Hassler
What a difference a week makes!
At this time last Monday, my body was making an unsuccessful last stand to fight off one of the worst colds I’ve had in recent memory. Today, I’m back in fighting form and feel ready to take on whatever the week throws at me. Why the drastic turnaround? I’m convinced it’s mainly because I listened to my body and took a break. I have no doubt I’ll face the rest of the season in better health than had I fought through the virus by continuing to push myself at the gym.
In all seriousness, for any bona fide fitness lover like me, it’s beyond difficult to force yourself to take a more than one or two days off from the gym. The cold I came down with last week kept me out of action for five whole days. However, on this beautiful sunny Sunday, despite some lingering congestion, I knew my body was ready to break a sweat again. I kept my workout on the moderate end: 30 minutes on the elliptical; 10 minutes on the recumbent bike; a plank Tabata and some SMR and static stretching to round things out. At the end of the hour, I felt great. I was totally refreshed and ready to come home, fire up the computer and write for a while. I was also revved up to take on the work week ahead.
So on this Motivation Monday, I offer another reminder about how important it is to listen to your body. If it is telling you it needs a break, take one. The down time CAN do your body good. While I may not be ready to tackle one of my typical Central Park workouts for several more days, I know I’ll get there. So if you’re getting back in the game after an unexpected break, don’t sweat it. Take it one day at a time and remember, you can always regroup, rebuild and regain your strength and endurance. Sometimes being out of the game can re-ignite the fire and the focus to have fun, be fit and feel fabulous!
Fightin’ Friday!
Well, this week couldn’t end fast enough. I’m looking forward to leaving the sore throat and sniffles along with the work and baseball postseason stress behind me and kicking off a restful weekend.
On that note, I thought it only appropriate to round off the week with some of the tunes that help me “fight back” when I need some extra motivation to conquer whatever is ailing me – physically or emotionally. Remember, you have the strength to overcome whatever challenges lie ahead of you.
Here’s my current top 10 list of songs that help me get through it all. (They are part of my iTunes “Angry Mix” playlist):
- “My Time,” Fabolous & Jeremih
- “Stronger,” Kayne West
- “Fighter,” Christina Aguilera
- “Sin,” Nine Inch Nails
- “Die Another Day,” Madonna
- “The Fire,” The Roots & John Legend
- “No More Drama,” Mary J. Blige
- “It’s Not My Time,” 3 Doors Down
- “How You Like Me Now?” The Heavy
- “I Miss the Misery,” Halestorm
So, what’s your favorite work-out-the-anger song?
Maybe there was something in the stars, because I know a lot of people who had a particularly rough week. Whether you’ve been fighting a cold or struggling with a challenging time at work or on the home front, remember: each of us has the strength to tackle our issues head-on. If you’re up to it, get in a good workout or two over the weekend. Break a good sweat, shake it off and remember the weekend’s the perfect time to look for new chances to have fun, be fit and feel fabulous!
A Not-So-Typical Workout Wednesday
In honor of this week’s Workout Wednesday, I’ll be….resting.
Why? Because despite all my efforts to take extra care of myself these past couple of weeks filled with travel, extra long hours at the office and virtually zero days off, my body had enough and I came down with a cold. Now that I think about it, all the Yankees late-night playoff games probably served as the final straw in breaking down my immune system.
While my symptoms are mainly above the neck and I did get some cardio in after work on Monday, I could feel my body struggling even on the lower settings on the elliptical. When I finally got home, I was more tired than ever. So, it’s time for me to take a bit of my own advice and take it easy for a day or two. I’d rather be out of the game for a couple of days than risk running myself down even more and ending up with some sort of upper respiratory infection and then being sidelined for even longer.
Whether or not you’re feeling under the weather, rest is a crucial component to anyone’s health and fitness routine. If you don’t allow your body to rest and recover, you’re simply putting yourself at risk for overtraining. The following is a list of some of the symptoms of overtraining:
- Fatigue
- Anemia
- Amenorrhea (when a woman stops getting her monthly period)
- Overuse or stress-related injuries (e.g. stress fractures, tennis elbow and runner’s knee)
- Increased resting heart rate
- Slower recovery of heart rate
- Decrease in strength performance
- Constant muscle pain or soreness when moving, bordering on pain
Avoiding these symptoms doesn’t have to be difficult. Just give yourself a break now and then! A rest day allows for muscular repair and recovery of the central nervous system. For those who can’t imagine even one day without activity, you can still take a leisurely walk or bike ride, or maybe you can substitute that strength or cardio class with an extra-long stretch session.
On the other hand, if you want to enjoy a rest day curled up on the couch in your kick-around clothes reading a good book or catching up with your DVR, go for it! Remember, taking a rest day doesn’t mean you’re being lazy. It only means you’re giving your body the strength to get back in the game so you can have fun, be fit and feel fabulous!
Even the Mighty Fall
The Game Must Go On!
Anyone who’s known me for a long time will tell you along with health and fitness, one of my biggest passions is following the New York Yankees. My dad’s been taking me to games since I was six-years-old, and I’m very lucky to have witnessed some of baseball’s most memorable moments while cheering from my seat at Yankee Stadium. When the Yankees make it to the postseason, it makes October that much more fun. That includes the nail-biting moments and sleep-deprived nights.
Game one of the American League Championship Series was one of the toughest postseason nights I can remember. During the four hours and 54 minutes of play, I watched my beloved Bronx Bombers come back from a 4-0 deficit by tying it up in the 9th inning, only to fall apart and lose 6-4 in the 12th. However, the biggest loss wasn’t the one reflected on the score board. It happened when Yankees shortstop and captain Derek Jeter went down lunging for an infield hit – and stayed down. The collective gasp of the crowd sent shivers down my spine.
Jeter always gets up. I remember the game at the old Yankee Stadium when he dove into the seats to catch a foul ball and returned to the field with a bloodied face. He’s also known for pushing through the pain and playing with injuries ranging from bone bruises to tweaked muscles. Yet, here he was down in the 12th, and he couldn’t stand up. When I saw he couldn’t even put weight on his left leg as manager Joe Girardi and athletic trainer Steve Donohue helped him hop off the field, I knew it was bad. Sure enough, the grim news soon broke that Jeter had fractured his ankle. He’s done for the postseason and will spend at least the next three months healing.
Call me crazy, but while Yankees fans continue to digest the bad news, there’s also something I know for certain: Jeter will be back. This wasn’t a career-ending moment. It was a setback, but being the amazing athlete and gifted baseball player that he is, I have no doubt he’ll come back swinging, literally. Okay, I realize making millions of dollars is a pretty big incentive to get back in the game, but Jeter also possesses a determination and drive that has gotten him where he is, and it’s what will get him back in the game.
We may not be big-time sports stars, but each of us possesses the same power within. We just need to remember to harness it when the unexpected happens. Whether it’s an injury that sidelines your fitness goals or a painful moment in your personal life that throws your best-laid plans out the window, it’s important to accept the event has happened; work through the emotions that follow; allow yourself to heal and never lose sight of the fact that there will be better days ahead. In other words, the game must go on.
I’ll be cheering on my Yankees for the remainder of the postseason and following updates on Jeter’s recovery when it’s over. During that time, I have no doubt there will be unexpected challenges that pop up in my own life. The good news is I also know I have the power to rely on my inner strength to push toward the happier days filled with new opportunities to have fun, be fit and feel fabulous!
A Not-So-Feel Good Friday?
Everywhere I’ve been this week – the office, the gym, the grocery store – I’ve found people sneezing, coughing and simply battling some kind of change-of-seasons cold. I’m actually struggling to keep the sniffles and sore throat at bay thanks to a recent “attack” by some of the top healthy-immune-system busters:
- Mental stress
- Lack of sleep
- Poor nutrition
So, I thought it was the perfect time to go over some of the general “rules” for modifying your fitness routine when you’re feeling under the weather.
The American College of Sports Medicine has outlined what you could call the “above/below-the-neck rule.” If your symptoms include the sniffles, runny nose and scratchy throat, studies show mild-to-moderate exercise isn’t harmful. This could include a low/moderate intensity cardio workout that almost constantly keeps your heart rate in a range between 60-80% of your maximum heart rate. (Reminder: to calculate max heart rate: 220-your age) However, ACSM recommends you skip the heavy weight training or high-intensity cardio until you do beat your cold. Working out at too high an intensity when you’re fighting a bug puts extra stress on the body and can further compromise the immune system.
If you’re able to exercise and head to a gym, do your fellow gym members a favor. Wipe down any equipment you use with the anti-bacterial spray that’s sure to be made available by the facility. It’s just common courtesy!
As for the below-the-neck “stuff”: If you’re suffering from stomach issues including vomiting or diarrhea, or have a severe cough or fever, take a break from exercise until whatever’s ailing you has run its course. Also, if you’re knocked out by a serious bug for several days, remember to take it easy on your first day back in action. Your body could be recovering from mild dehydration and overall fatigue, so don’t jump out of bed and rush to your highest-intensity group exercise class the minute your fever breaks.
I’ve said it before and I’ll say it again: listen to your body! It’s true that one the benefits of exercise is that it boosts the immune system. However, what’s also true is that depending on what’s going on in your life, your body may need an extra hour of sleep one morning more than it needs to be pushed to the max at a kickboxing class.
Remember, a minimum of one day of rest each week is important, but when you’re sick, you may need two or more. Don’t sweat it. Just rest up, drink your fluids and before you know it, you’ll be back on your feet and back on track with your plans to have fun, be fit and feel fabulous!
The Workout That Set My Mind Straight!
Saturday morning workout warriors!
After nearly a half-dozen flights and too many hours sitting in an edit suite for too many days in a row, I was beyond grateful to be able to make it to my Central Park workout this past Saturday.
As always, CrossFit UWS head coach Roberto Murichi designed a kick-butt proram for his Saturday morning warriors. Here’s how it all went down:
- Static/Active Stretching: We all addressed our trouble spots. For me, as always, that included the hip flexors and calves.
- Warm up: Involved two exercises – single-unders (jump rope) and sit-ups – for a total of three rounds.
Round one: 250 single-unders followed by 50 sit-ups
Round two: 150 single-unders followed by 30 sit-ups
Round three: 50 single-unders followed by 10 sit-ups
- Workout: Team Relay: What a great way to feel like a kid again! The goal was to get through the following four-station circuit as many times as possible in 15 minutes:
- 150 meter kettlebell walk
- Rest station
- Burpee/box jump: This involved doing a burpee immediately followed by a box jump. We used the park benches as a “launch pad.”
- Push-Ups: The park benches served as our “prop” for this station, too.
Before I spell out the specifics, here’s a two-minute glimpse of what Roberto captured on my iPhone. I’m at the burpee/box jump station at the beginning.
- How we “ran” the race: My fellow workout warriors and I each started at a different station. (Somehow I managed to start in the rest station!) Whoever started with the kettlebell walk set the pace for the burpee/box jump and push-up station. While one person walked the 150 meters, I hung out in the rest station while teammate number three teammate banged out as many reps as possible at the burpee / box jump combo station and teammate four pushed through the push-ups. When the teammate finished made it back to the starting line for the kettlebell walk, each of us moved to the next station. So, after the kettlebell walk, you always got to rest before moving on to the burpees/box jumps and push-ups.
- The final piece to this relay puzzle: We kept a tally of how many reps of the burpees/box jumps and push-ups we completed as a team. So when I moved from the rest station to the burpee/box jump, I added my reps to the number my teammate finished at. When time was up, our team had gotten through 200 burpees/box jumps and 305 push-ups. Needless to say, it was a pretty intense 15-minutes!
Now that the cooler autumn days have settled in here in New York City, these outdoor workouts are extra exhilerating! If you’re interested in getting in on the fun, click here for more information on the workouts and when they’re held.
Here’s to enjoying the heart of the fall season and all the opportunities to have fun, be fit and feel fabulous!
A Fresh Start
Iowa City, IA
- Orlando, FL
Today’s dose of Monday Motivation is all about facing reality. There will always be wrenches thrown into your normal schedule. Unfortunately, those wrenches can wreak havoc on the activities that keep you feeling energized and healthy overall. I’m in the midst of accepting this reality right now. What’s getting me through it is knowing at some point, my routine will get back on track and I’ll feel like myself again.
It’s been a hell of a week and it looks like it’s going to be one monster month in general. Thanks to back-to-back business trips featuring five airports and 10-hour shoot days followed by a nearly-impossible edit deadline, I’ve been pushing it pretty hard at the office. I also lost my weekend as my editor and I had no choice but to keep working through it to meet our deadline.
This is not a pity-party post. I realize there are people who constantly deal with these kinds of demands. Running your own businesses is a 24/7 job, and if you’re in the business of saving lives, times like this are common and even expected. However in my world of video production in the public relations world, this is not my norm. In fact, one of the reasons I left the TV-reporter life behind was that I was sick of running on the hamster wheel. So when things gets this crazy, everything from my workouts to my REM cycles suffer.
I haven’t felt this unhealthy in quite some time. I’ve definitely gained a couple of pounds. Despite packing my sensible snacks for my travels, there are only so many healthy choices you can make when room service and deli sandwiches during a 15-minute break are your only options. So, I’m forgiving myself for the extra alcohol and larger-than-normal bread portions I ingested while I was on the road. While I managed to squeeze in workouts in both Iowa City and Orlando, I have NOT been able to keep up with my normal exercise schedule at home. That changes now.
Today marks the start of a new work week and one that doesn’t include a plane, train or automobile. While I’ll still be putting in extra hours at the office, I’ll bring my gym bag and pre-workout snack to the office everyday to motivate me to hit the gym afterward. Fortunately, I was able to push through a CrossFit UWS Central Park workout before heading to the office Saturday morning. That set my mind straight for the days ahead. After the workout, I was also able to hit the grocery store and stock up on my my healthy favorites like berries, bananas and non-fat Greek yogurt and veggies. Getting back into my healthy routine will no doubt help me sleep better, too.
When the unexpected happens at work or at home, your best laid plans will go awry. Just remember to keep breathing, do the best you can with what you have to work with and forgive yourself for the “slip-ups” that help you get through the craziness. When you see that first glimmer of light at the end of the tunnel, embrace it and realize it won’t be long before you take your first steps back toward normalcy and all you do to have fun, be fit and feel fabulous!
Frantic Friday
Ending a Crazy Week on a Happy Note!
What a week!
I honestly haven’t felt this “off” in quite some time. There will be more about that in Monday’s post, but for now, I want to end the crazy-business-trip and edit-from-hell-themed work week on a positive note that’s also filled with gratitude.
It was during my ride to the airport Tuesday afternoon when I learned my blog was voted one of the “Top 25 Wellness Blogs” on SkinnyScoop. For those of you who don’t know, SkinnyScoop is a great website designed for a female audience looking to recommend and discover the best of everything from books and beauty essentials to parenting products.
Thanks to a couple of nominations and a few votes, I came in among the bloggers who write about fitness, healthy lifestyle and/or weight loss voted into the Top 25 during September 2012. I’m honored to be among this great list of bloggers! I’ll be sure to check out their writing and encourage you loyal readers to do the same!
Thanks to all of you for your support and for inspiring me to continue my writing, even during the rough weeks! It’s because of you that I look forward to continuing on this journey to have fun, be fit and feel fabulous!
Workout Wednesday: Business Trip Edition
I had the whole hotel fitness center to myself on my recent business trip to Iowa City!
Greetings from Orlando!
As you read this first Workout Wednesday installment for October 2012, I’m either prepping for or in the midst of producing another shoot. Since this marks the second consecutive week I’ve traveled for work and have another trip in another city soon following this one, I thought it was the perfect time to share the basic survival tip that keeps my health and fitness routine in check while I’m on the road. It’s all about what you toss in your suitcase.
Along with being sure I have my production tools and TSA-size-approved plastic bag of toiletries, I always take a few extra minutes to throw in the following essentials to keep hunger and unhealthy snacking in check. The key is having one for each day of the trip:
- Almonds: Lucky for me Trader Joe’s takes the guesswork out of counting out almonds for a proper serving size by selling the “Just a Handful” snack-pack. Having the correct serving size also prevents me from buying the jumbo bag at the airport and loading up on too many calories in one snack session.
- Fiber One bars: I’m a big fan of the Chocolate & Oats variety.
- Gym clothes: A pair of Under Armour gym shorts, t-shirt, sports bra and a couple of extra pairs of socks take up virtually no room in a suitcase, even if it’s a carry-on. I usually travel wearing my cross trainers to travel and pack my “cute” shoes. (It’s the best way to stay comfortable during flight delays, too!)
The few snacks provide me with no excuse to reach for something unhealthy if too much time goes by between meals thanks to a long production schedule. Also, getting up early enough to make sure I eat a healthy breakfast before the work begins is also crucial to making sure I have energy and remain focused on my work.
Remember, whether you’re packing for a quick business trip or overnight weekend escape, packing a few healthy essentials can help you have fun, be fit and feel fabulous – no matter where the road takes you!
lauralovesfitness 