As you read this super short post, I happen to be in the midst of a mini-getaway…which will probably be the topic of discussion for next Monday.
So, as I scramble to cross the items off my vacation-prep to-do list, I offer a simple boost of motivation to get you moving today with help from last year’s day-after Super Bowl post. Click here for a reminder on why you do NOT want to skip the workout today!
Whether or not your favorite team won the Super Bowl, you’re certainly not alone in dealing with the aftermath of some serious splurging. Remember, one day doesn’t have to wreck your plans to pursue those longterm health and fitness goals. Just clean up the crumbs, recycle those beer bottles and re-focus on your commitment to have fun, be fit and feel fabulous!
It’s always a win-win when my multimedia production world collides with my lifelong love for health and fitness. On this Motivation Monday, I’d like to share a glimpse at how that happened just last week in Rochester, Minnesota. That’s home to the world-renowned Mayo Clinic, and it’s where I made a repeat visit to produce a satellite media tour for KickedUp Media Group.
I had the pleasure of working with Dr. Donald Hensrud, the medical director for Mayo Clinic’s Healthy Living Program. The immersion program is aimed at helping people keep their health and wellness resolutions alive long beyond a few weeks or months in the new year.
Let’s face it: most of us realize the benefits of adding healthy eating habits and physical activity to our daily routines, but the tough part is sustaining those habits in the course of our hectic lives. To learn more about how the Healthy Living Program is helping people make better choices and maintain them, please click on the player window below.
Before you take a peek, I’d like to thank Dr. Hensrud and Mayo Clinic for not only making this production possible, but for creating such an innovative program to help people have fun, be fit and feel fabulous!
That means I’m offering reminders from holidays past to help you get through this season without completely falling off the health and fitness wagon.
Click on the following links for refreshers on:
Finally, I offer three simple gift ideas for the fitness buffs on your list:
- Sparkly Soul headbands and SportsFood, Inc. electrolyte strips make for perfect stocking stuffers!
- Yoga mats, reusable water bottles and iTunes gifts cards are perfect for athletes of every fitness level
- Professional blenders are an option for serious smoothie lover
I’d love to hear about the items on your wish list! In the meantime, I send tidings of joy and and wishes for a season filled with plenty of chances to have fun, be fit and feel fabulous!
We made it to another Motivation Monday, but this one comes in the midst of full-blown hustle and bustle time. I’ve already reminded you about the importance of keeping exercise and healthy food prep on your holiday to-do lists. Today, I’m here to remind you about another crucial factor in staying healthy: be sure to keep up with those preventive checkups.
I recently saw my dermatologist for my annual mole check. As a fair-skinned, light-eyed Italian gal with lots of moles from head to toe, this has been an annual and sometimes bi-annual ritual since around the time I turned 30. More often than not, a suspicious mole is scraped and sent to a lab for a biopsy. I’ve always received the all clear, but sometimes only after a second scraping of the area in question after some abnormal cells were detected. That’s what happened after this last checkup. So while my doctor assured me there’s no reason to panic, he does want to excise a bit more of the area for further testing and just keep an eye on it extra closely at my future checkups. I will see him again at the end of this week. Then I can move on and enjoy my Christmas without this extra “thing” on my mind.
Listen, I know how ridiculously busy life can be. However, if there’s a choice between getting a manicure and getting a mammogram during your only free hour of the week, choose the test. My friends who are moms sometimes tell me how they’re long overdue to get to the gynecologist for a checkup, but they haven’t been able to fit it in with all the “stuff” going on with the kids. I tell these amazing women they need to find the time to take care of themselves so they can continue to be there for their kids.
I realize there are only eight days until Hanukkah and 17 days until Christmas. So between working, shopping, baking, gift wrapping, card writing and party-going, this may not be the ideal time for a trip to the doctor’s office. However, if you know you’re due for a checkup or follow-up with one of your health care providers, why not put a 10-minutes aside to make a simple phone call and schedule an appointment for January. (Many doctors offices today even give the option of scheduling your appointments online.) Consider it one of the easiest ways to kick off the New Year with a renewed gusto to have fun, be fit and feel fabulous!
On this Motivation Monday, we’ve recovered from the turkey hangover but find ourselves ensconced in the hustle and bustle of the 2014 holiday season. While it’s known as “the most wonderful time of the year,” let’s not kid ourselves. It’s also a time filled with stress. How do we fit the shopping, decorating, card writing and other holiday prep into our days already filled with work, taking care of the kids and hosting or dropping in at a couple of holiday parties along the way?
Despite the crunch, this is not the time to put the sneakers and workout wear in the back of the closet until 2015. In fact, the extra stress and calories thrown into our already frenetic days should make finding time to exercise more important than ever. It could be just what both your mind and body need to let go and enjoy some holiday cheer!
No doubt the extra chores paired with fewer hours of daylight can make it feel like there are fewer hours in the day. If you normally spend more than an hour at the gym or take 90-minute power walks with your friends in the neighborhood, chances are you’re going to need to spend some of those minutes elsewhere. So, here are some tips on how to fit fitness into your busy holiday schedule:
- Switch things up: Try working out in the morning. If you can hit the gym, take a walk or break a sweat with some help from your favorite workout DVD first thing in the morning, you can cross exercise off your to-do list for the day. Two bonuses: you’ll be energized and focused thanks to the endorphin rush AND you’ll feel less guilty about having a treat or two at the holiday get-together in the evening.
- Try the group thing: Most group exercise classes run between 45 and 60 minutes and take the guesswork out of planning your own routine. Give total body conditioning or strength training classes a shot as they get your heart rate up and hit all the major muscle groups in a short window. The group environment also gives you the opportunity to strike up a conversation with someone who can share his or her own holiday season survival tips!
- Make shopping physical: If you drive to a mall, don’t look for the closest parking spot to the entrance. Also, be sure to wear walking shoes or cross trainers to keep your body moving efficiently while you rush from store to store.
- Arm yourself with healthy snacks: If you’re squeezing in a shopping trip between work and picking up the kids, chances are you’re in between meals and could be hit with a snack attack. Instead of letting the smell of cinnamon, chocolate or other decadent temptation get the best of you at the mall, be sure to have some almonds, an apple or snack bar in your bag (No matter what purse I leave the house with, there’s always a KIND bar stuck in one of the pockets).
- Don’t arrive hungry: Never show up for a holiday get-together feeling ravenous. If you’re eating late in the day, have portion-controlled healthy meals leading up to the main event and a snack up to an hour before arriving at the party. This can help you avoid grabbing the first high-calorie, high-fat item you see.
What are your tricks for getting through the holiday season? I’d love to know! Sharing ideas is one of the best ways to get through a busy season and stay on the path to have fun, be fit and feel fabulous!
The countdown to the official start of the 2014 holiday season is really winding down now. As this Motivation Monday brings us just a few days shy of Thanksgiving and kicks off for what’s an abbreviated week for many, I figured it couldn’t hurt to offer my annual tip sheet for how to get through the calorie-loaded holiday.
For me, Thanksgiving is right up there with the Fourth of July. I love the fact it’s a 100% American holiday with no gifts required. The only requirements are giving thanks for the blessings in your life and enjoying some quality time with family and friends. Of course, that time tends to be filled (stuffed is more like it) with food, drink and football. Here are a few ways to keep things under control:
- Get moving: Even if you’re cooking and can’t leave the house, you can wake up and pop in an exercise DVD or bang out a Tabata or two wherever you have space to do push-ups or burpees. If you can get out but have to cut your workout time in half, 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: Just like every other morning, be sure to eat something sensible to get your metabolism going. 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 fillers is non-fat plain Greek yogurt with a serving of almonds mixed in. The protein-rich snack keeps me full 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!
Is anyone else blown away by the fact that this Motivation Monday marks the 10-day countdown to Thanksgiving 2014? In anticipation of the delicious, calorie-loaded holiday, I thought it would be a good time to offer a few easy reminders on how to burn a few extra calories at the gym and keep the diet in check. Paying closer attention to your healthy habits in the days leading up to a holiday or other special occasion is a great way to have less guilt when you do sit down to gobble up the goodies and celebrate!
Move Just a Little Bit More: Three easy ways to burn a few more calories on a daily basis:
- Add one Tabata to your workout. Click here for a refresher on the four-minute high intensity workout formula.
- Jump rope for 30-second intervals (60 for the more advanced fitness fiends) between exercises. If you’re lifting weights, add a jump rope intermission as you move from one machine to the next or every other move.
- Add more steps to your day by taking the stairs and parking your car further away from the entrance to your office or even at the shopping center.
Fast Food Fixes: As seen on a recent episode of the Working Woman Report, here’s a little show-and-tell about how a little prep can go a long way in making healthier food choices.
As we move into this fun, festive and food-filled time of year, it’s good to know some simple choices can help us enjoy the season and still have fun, be fit and feel fabulous!
We all have phases in our lives when for whatever reason, it’s harder to get a handle on the schedule or finish the items on that to-do list in a day or even a whole week. Well, that’s where I find myself two weeks into November. So to those of you sticking with your routine of reading my posts, I thank you. For those of you who miss me on Twitter, I ask for your patience as I try to catch up. For everyone else, your support is always appreciated!
For this short and sweet post, I thought I’d discuss the importance of something we do all the time without even thinking about it: breathing. This normal occurrence can make all the difference in a workout – especially when you’re pushing it. While most of us tend to breathe harder and faster when we’re in the midst of a cardio session, we sometimes do just the opposite when we’re strength training. Stop and think about the last time you pushed through some push-ups or pumped out that full-body conditioning class. Did you hold our breath while banging out one or more reps?
There’s a name for when people hold their breath during strenuous activity like weight lifting: the valsalva maneuver. The bad news is it can limit oxygen delivery to the brain and cause dizziness, a spike in blood pressure or even cause you to pass out during a workout. So, be sure to keep breathing. The general rule of thumb is to exhale on the exertion phase of the exercise and inhale on the easier phase. For example, while doing a crunch, you should exhale as you crunch your upper body forward and inhale on the way back down to the floor. With weights, you’d generally be exhaling as you lifted or curled a weight with your arms or pushed away on the leg press and inhale on the release.
In addition to making sure you’re getting enough oxygen in your system, focusing on your breath has another benefit. When things get tough, focusing on your breathing is a great way to take your mind off the burn and power through more reps! One final note: do not stress over when you should be inhaling or exhaling. I’d rather you breathe “backwards” rather than not breathe at all and end up fainting in the middle of your workout.
At the end of the day, sometimes the things we take for granted as part of our daily routines can make all the difference in our efforts to have fun, be fit and feel fabulous!