Whatever the week has in store for you, I hope you find the strength to know whether to hang in there or simply let go. Whether you hope to make physical or mental gains in the days ahead, a little exercise can go a long way in the journey to have fun, be fit and feel fabulous!
Blog Archives
Monday Motivation
Photo by Leslie Hassler
People are always asking what motivates me to exercise. I’ve offered a variety of reasons in past posts, but today I want to focus on just one. Exercise gives me strength.
In the fitness world, strength typically refers to how much weight you can lift when performing different strength training exercises. No doubt you’ve heard people comparing strength levels based on how much they can bench or press.
However, a broader definition of strength shows it’s also related to a capacity for exertion or endurance. Obviously, increasing that capacity can help in a countless number of activities that take place outside the gym. How easy or difficult is it to carry a few bags of groceries from the store to your car or even all the way home? How about picking up and holding a child? Are you winded after walking up ten flights of stairs, or only one? Incorporating exercise into your daily routine is a surefire way to gain strength and tackle the many facets of your daily routine with greater ease.
Now let’s move beyond the physical. There’s an old equation that goes something like this: a strong body = a strong mind. From a personal perspective, at times when I feel the weight of the world upon my shoulders, there’s nothing like some mind-clearing cardio or punching a speed bag to get some perspective. Some of my biggest moments of clarity have happened with sweat blinding my eyes and the sound of my pounding heartbeat filling my ears.
Instead of sitting around stewing over a problem at work or even worrying about a loved one facing an illness, why not give yourself a chance to really breathe? A long walk or a kickboxing class could offer your mind and spirit the boost of strength they need. The issue or issues you were stressing over will still be there when you’re done. However, based on my experience, a little oxygen can go a long way in helping me focus on how I’m going to handle the situation.
I want to close by sharing a quote I stumbled upon recently that deals with the emotional side of strength:
“Some people believe that holding on and hanging in there are signs of great strength. However, there are times when it takes much more strength to know when to let go – and then do it.” -Ann Landers
Friday Fun
For anyone suffering from a case of the Friday-the-13th jitters or just looking for some light-hearted fun on a hot summer day, I hope this offers the shot of positive energy you’re looking for. I apologize ahead of time that this post could be considered one for the ladies.
I’m still coming down from my high after seeing “Magic Mike” earlier this week with one of my best gal pals, Elisa. (You may remember her from my trip to Jamaica earlier this year.) Our latest adventure may not have included a swim-up bar or palm trees, but we certainly enjoyed 110 minutes of great scenery.
I feel compelled to mention I feel totally justified writing about the non-strenuous activity of seeing a movie for my fitness blog for two reasons:
- I often write about the importance of taking a break from reality to keep your mental health in check.
- The stars of this particular movie take the term physical fitness to a whole new level!
Okay, so it was sheer, giddy fun watching Channing Tatum dance and strip to Genuwine’s “Pony” and Matthew McConaughey making sleazy look good with his buff bod and cowboy moves.
Fantasy aside, I have to tell you, I was truly blown away by the strength these actors gained for their performances. Between the high intensity training, weight lifting and core work needed to sculpt those killer abs and do crazy things like a push-up immediately followed by a jump and roll over one of their fellow dancers on the stage, I know prepping for this movie was no picnic. (Some of their moves seriously made burpees look easy!)
I’ve read countless articles about their two-a-day, three-hour workouts and the cleaner than clean diets they followed to get those chizzled chests and glorious glutes. I know, they’re celebrities, they have trainers and they make millions, but as a moviegoer – and certified fitness professional – I can say “Nice job!” To all you fitness enthusiasts and professional competitors who work that hard on a regular basis and don’t make mad money , I say “AMAZING job!”
So, if you want to be wowed by the amazing feats of some super physically fit bodies, or if you just want to escape reality for a couple of hours, grab a gal pal, a sweet treat and enjoy the eye candy on the big screen. (Also, go ahead and download “Pony” by Ginuwine and “Save a Horse (Ride a Cowboy) by Big & Rich for some motivation for your workouts after the movie is over.)
So, here’s to the already-talked-about sequel, Broadway musical (click here if you don’t believe me!) and in the more immediate future, to a weekend filled with plenty of chances to escape so we can all have fun, be fit and feel fabulous!
LauraLovesFitness Turns One!
Yes, I ate the cupcake! (As part of my “Everything-in-Moderation” lifestyle)
Wow! I have NO idea where the year went, but here we are 365 days after my very first post at LauraLovesFitness.com. It’s been a wonderful ride so far and I’m excited to see where the blogging adventure leads to in the days ahead.
Since July 11th, 2011, I’ve published 149 posts on topics ranging from key concepts in core training to the power of positive thinking and the importance of taking care of our mental health while focusing on our physical fitness. There have been express workout routines, music lists, interviews with icons in fitness and show biz, lo-cal cocktail recipes and reassurances for why it’s okay to take a day off from the gym AND indulge in a cupcake once in awhile.
Whether I was sharing my reasons for loving everything from small group training to Tabatas or offering a personal account of why you shouldn’t ignore warning signs like pain and severe fatigue, I wrote each and every post with the same purpose: to motivate people to take better care of themselves. Not everyone likes to exercise. Not everyone wants to choose celery sticks over cheesecake. Yet, if I’ve inspired just one person to go out and find some sort of physical activity that makes him or her feel good or pack frozen grapes instead of chocolate covered ones for that trip to the beach, that’s all I need to truly celebrate my blog’s first birthday!
Here are a few links to some of my personal favorites from the past year. (If you have others that you particularly enjoyed, please let me know!)
- An interview with fitness guru Chris Freytag about the importance of sleep
- Why I love the foam roller
- Why I can’t believe it took me until this year to discover Zumba!
- Motivation for your Workout Wednesday – or any day of the week
- My instant connection with a sledgehammer
Of course, I can’t let this special occasion go by without saying thank you for the support from my family, friends and all my readers. Whether you signed up for a subscription on day one or stop by occasionally to leave a “like,” post a comment or question, I appreciate anyone who takes some time out of a busy day to check in. Moving forward, I’d love to know which topics you’d like to read more about as well as the ones you’d prefer to see less frequently.
I’m also using this as an opportunity to invite fellow bloggers to appear as guests on this site. (If you’re interested, here’s a link to my contact information.) Sharing knowledge in different areas of expertise in the world of fitness, nutrition and overall health and well-being can only help more people on their journey to have fun, be fit and feel fabulous!
Mental Health Monday
‘Tis the Season to Find Your Happy Place!
As we kick off yet another work week, I’m doing all I can to hold on to the feeling of calm I managed to capture by extending the 4th of July into a mini-vacation.
I hope someday someone will be able to put a scientific rationale behind that old saying “time flies when you’re having fun.” Until that happens, I offer an important reminder about a crucial component to keeping your health and fitness routine in check: don’t underestimate the importance of taking care of your mind.
With the dog days of summer upon us, there’s no time like the present to take a look at your schedule and figure out how to pencil in some time to re-charge and re-boot. For me, it meant extending the holiday into a few extra days away from the office and escaping to one of my favorite places on the planet: Jones Beach.
Armed with my sunscreen, an umbrella, a beach blanket, a chair and plenty of water and healthy snacks, I claimed a small piece of waterfront property for myself and tuned out the world by listening to the most soothing sound I know. I captured 60-seconds worth of that sound on my iPhone so I could sneak a listen whenever the world gets a bit overwhelming. I’m sharing it here in the hopes of helping others do the same:
I admit, I didn’t use these precious beach days as an excuse to be a total slug. Instead, I used the sun-soaked backdrop as a different venue for my workouts. I traded my 30-minute elliptical session for 50-minute power walks and followed those steps with plank, squat and/or push-up Tabatas on the sand. (Other no-gym-equipment-required exercises for beach Tabatas include burpees, squat thrusts or mountain climbers.) After breaking a sweat, I was more than happy to cool off in the crisp Atlantic Ocean.
I realize a true getaway may not be in the cards for everyone this summer. However, whatever time you can take for yourself – whether it’s an afternoon, morning or evening of tuning out – do it! Whatever you do, make sure you totally disconnect at some point during the week. I mean get off the iPhone or Blackberry, don’t worry about uploading a photo to Facebook or tweeting about the healthy snack you just ate. Just chill! Use the longer days as a reason to enjoy some time outside in the evening with family or friends. Take a walk, have dinner out on your deck or bring a picnic to the park.
So, while I’m constantly motivating people to move more, I’m now challenging you to find a way to slow down a bit. Then let me know how you sneak some down time into your schedule. If we don’t take advantage of these “lazy days of summer,” we may miss the perfect opportunity to make mental health breaks part of our everyday journey to have fun, be fit and feel fabulous!
Friday Flashback
Extending the holiday into chill time at one of my favorite places on Earth – Jones Beach
As I decided to turn the holiday falling in the middle of the week extended time off from the daily grind, I’m keeping vacation mode going on the blog front, too!
I’ll be back in full force next week, but for now, I wanted to leave you with some links to a few past posts that I hope you’ll find helpful if you’re taking your 4th of July fun right through the weekend. Here are some timely reminders on how a little moderation can go a long way when it comes to keeping on track with your health and fitness goals.
Laura’s Lo-Cal Cocktail Options
Happy Friday, happy weekend and happy trails as you head out to have fun, be fit and feel fabulous!
Smart Summer Sizzle
Happy Birthday, USA!
Nothing screams summer holiday celebration quite like a BBQ. Whether you’re firing up your own grill or the guest at a backyard, beach or poolside party, the good news is there are ways to enjoy the food and fun and not hate yourself tomorrow.
Here’s my list of simple tips to help you sail through this year’s 4th of July bash, and any other party that pops up this summer:
- Get Moving! A 7:30 am holiday workout has become part of my prep for one of my best friend’s annual 4th of July pool party. Riding the endorphin rush all the way to the party keeps me from negating my hard work by heading straight for the heavy foods. If I do go a little overboard (and I admit, I usually do), it helps knowing I burned some serious pre-splurge calories. However, if you’re the type who’ll use a pre-party workout as a license to go hog wild, adding some time to tomorrow’s workout may be a safer bet.
- Do NOT arrive hungry! This rule applies to any party at any time of the year, along with happy hour or a late dinner out. Eat as you normally would before heading to the party. Make an effort to have several servings of fruits and veggies in case there aren’t many to choose from among the burgers,hot dogs and mayo-rich salads. If you find your stomach is rumbling as you’re headed out the door, grab a piece of fruit or serving of almonds for the trip.
- Bring Some Healthy Grub! Be the health-conscious guest who shows up carrying veggie crudite with hummus or a fruit salad with non-fat Greek yogurt as a dip. If you’re great in the kitchen (unlike me!) you can even do something creative like scoop out the inside of a watermelon and then use the shell as a bowl for the fruit salad. For a dessert, why not bring a tray of individual servings of red and blue jello as non-alcoholic shots? Speaking of booze, don’t be shy about bringing lo-cal margarita mix or bottles of seltzer and diet sodas, including tonic water, to mix with vodka, gin or rum.
- Follow the Every-Other-Drink Rule! This is one of my favorite tricks for any social event. Have a beer, glass of wine or cocktail and then for your second beverage, switch to water or another non-alcoholic non-sugary option. Then if you go on to beverage number three, you can go back to your libation of choice and continue from there. Having a plastic cup filled with something in your hand also helps shrug off the peer pressure when friends say, “oh come on, have another one!”
At the end of the day, if you end up having that second hot dog or realize you’re the one who ate half the plate of seven-layer dip, don’t sweat it. Sometimes you have to be a little bad to get back to being good.
So for today, have fun celebrating our nation’s independence and whatever you do, please remember to designate a driver. That’s the best way to ensure you and yours will get home safely and face tomorrow with a renewed spirit to have fun, be fit and feel fabulous!
Oh What a Night!
Ready to get “Movin’ for a Cure”!
I really only need two words to sum up my Friday night: Zumbathon® rocked!
The energy that filled the Roseland Ballroom was palpable the moment Ebonny and I walked through the doors and were greeted by fellow Zumba lovers wearing sparklers in their hair. (Of course, I had to buy a sparkler!) By the way, Ebonny is the fabulous fitness friend who introduced me to this amazing phenomenon last year. I was so glad we could participate in this event together! An added bonus was catching up with another Zumba pal, Michelle, whom I hadn’t seen since my Basic Instructor licensing workshop. After snapping some photos and downing some water, it was time to get moving with Zumba® Fitness and Team Fox in the fight against Parkinson’s Disease!
As soon as Michael Jackson’s “Shake Your Body (Down to the Ground)” started blaring from the speakers, I knew I was in for a booty-shaking good time! With our heart rates elevated and muscles warmed up, Zumba superstars Tanya Beardsley and Gina Grant took the stage and led us through the energizing Zumba mash-up of Merengue, Salsa, Cumbia and Reggaeton. (I was lucky enough to have Tanya as my instructor for the licensing workshop back in January!) As the two hours flew by to the feel-g00d sounds of songs like “Caliente” by Daddy Yankee, I sweat more than I have from any workout in recent memory – and I never stopped smiling.
WIth Zumbalicious friends Ebonny & Michelle
Just like the classes I’ve taken, this event featured Zumba lovers of all ages, shapes, sizes and fitness levels. While I certainly couldn’t nail all the moves Tanya and Gina busted out with ease, and despite my turning in the wrong direction at least a half-dozen times, I never felt self-conscious. Why? Because Zumba isn’t about mastering each and every step. It’s about enjoying the moment and letting the music move you. Fueled by a constant flow of positive energy, you get all the benefits of exercise and an extra dose of fun.
One of the Zumba mantras Tanya had us repeat over and over again during our training workshop was this: “Leave your ego at the door.” If you’re someone who shys away from going to the gym because you’re self-conscious and you dislike the idea of “traditional” exercise programs, give Zumba a try.
Of course, the added bonus of this particular feel-good event was knowing the proceeds would help the Michael J. Fox Foundation’s aggressive search for a cure for a disease that affects more than one million people in the United States. Beth Hochstein, the force behind this Zumbathon, is one of them.
At the age of 36, the podiatrist and foot surgeon was diagnosed with young-onset PD. She retired from her career and after finding Zumba helped her reduce her symptoms, she became a licensed instructor. As a Team Fox member, she’s raised more than $60,000 for the Michael J. Fox Foundation – and that was before Friday night’s Zumbathon! It was exhilarating to be a part of something to help in the ongoing fight against the progressive and chronic disease of the nervous system.
Superstars Tanya Beardsley & Gina Grant were amazing!
The final takeaway from this night was it made me realize I really want to start teaching! With some more practice and dedication, I hope that some time in the not-so-distant future I’ll have another way to help others on their journey to have fun, be fit and feel fabulous!
Friday Night Fun!
I’ve been looking forward to this particular Friday since April. That’s when I bought my ticket for tonight’s Zumbathon® at Roseland Ballroom here in New York City!
More than one thousand people are expected to get their Zumba on during what’s sure to be an amazing event. It marks the first time Zumba® Fitness and Team Fox have joined forces to raise money for the Michael J. Fox Foundation and its fight against Parkinson’s Disease. PD is a progressive and chronic disease of the nervous system marked by tremor and muscular rigidity.
Here are some of the latest statistics for Parkinson’s Disease in the United States from the Parkinson’s Disease Foundation:
- Nearly one million Americans live with Parkinson’s disease.
- Between 50,000 and 60,000 Americans are diagnosed with Parkinson’s disease each year.
- An estimated seven to 10 million people worldwide are living with Parkinson’s disease.
Needless to say, I’m excited to get moving to the sounds of Merengue, Salsa, Cumbia and Reggaeton for a good cause. I’m also pumped because the event is being presented by Zumba superstars Gina Grant and Tanya Beardsley. I was lucky to have Tanya as my instructor for my basic instructor licensing workshop back in January. I simply can’t wait to experience the positive and booty-shaking energy she and Gina will surely create in a crowded ballroom. Last but certainly not least, I can’t wait to enjoy a heart-pounding good time with some Zumba friends and I also look forward to meeting new ones!
You know what I’ll be writing about for Monday! Til then, I wish you all a wonderful weekend and whether your plans include Zumba or a long walk on the beach, here’s to plenty of opportunities to have fun, be fit and feel fabulous!
Draw In & Squeeze!
Bridges & planks effective only when you draw in and squeeze
- Push-up prep: draw in and squeeze
- To maintain a bridge position: squeeze!
- Single leg exercises or seated lat pull-down: keep that navel drawn in!
All photos by Lauren Bachner
Welcome to the last Workout Wednesday in June!
Whatever your workout includes today or any day of the week, I wanted to share two important cues that apply to virtually every exercise ranging from bridges to barbell cleans: draw in and squeeze. I say these four little words so many times during a session, my clients think I should just put them on a t-shirt and save my breath. So, what exactly do the cues mean?
- Draw in signals activation of the “drawing-in maneuver.” This simple step involves drawing in your belly button toward your spine in order to stabilize your pelvis. (Go ahead, you don’t need to be at the gym to give it a try!)
This action ultimately activates the core muscles needed for stabilization. For you anatomy buffs out there, the six core muscles that fall into the stabilization category are: Transversus Abdominus, Internal Oblique, Lumbar Multifidus, Pelvic Floor Muscles, Diaphragm and Transversospinalis. Many studies indicate people who do not focus on stabilization of the core before strengthening the muscles that comprise the core’s movement category (e.g. Rectus Abdominus, External Obliques, Erector Spinae) can suffer from lower back pain. The research shows this happens because of unwanted motion of the individual vertebrae.
The benefits of the drawing in maneuver, however, reach beyond the core itself. That’s because the benefits of having a strong core reach far beyond the mid-section of your body. Remember, the core is the center of gravity for the body and the origin of all movement. Comprised of the lumbo-pelvic-hip complex and the thoracic and cervical spine, if the core is unstable or weak, the entire kinetic chain will be thrown off thanks to muscle imbalances. That’s when compensations occur and ultimately, you end up being a prime candidate for injury. It boils down to this: a strong core sets the stage for a strong body overall.
- Squeeze is the one-word directive for contracting the glutes.
The glutes are some of the most powerful muscles in the body, but most people simply don’t get enough glute work on a daily basis. For the purpose of this post, we’ll assume you’re doing all you can on the flexibility front to avoid compensations by overactive muscles that prevent the glutes from “firing” as they should. Now whether you’re moving on to “traditional” circuit training or a push-up Tabata derby, you want to make sure you keep the glutes engaged in your workout.
Remember, if the glutes don’t get to function as the prime mover on exercises like squats, not only does the butt-kicking exercise become pretty much ineffective for your tush, you’re also putting yourself at risk for low back pain and potential injury.
Don’t underestimate the impact a couple of simple steps can make in your fitness routine. Like so many other parts of life, it’s the little things you do when you workout that can help you have fun, be fit and feel fabulous!
The Search for Answers
If one point sticks with you at the end of this post, I hope it’s the fact that each of us has to be our own advocate when it comes to seeking out solutions to problems that affect our overall health and well-being.
I recently wrote about my continuing battle with lower back pain. Since then, I’ve started a new search for treatment options. Unfortunately, I felt zero percent better after a half-dozen visits with a physical therapist. The pain in the lower left side of my back and hip remain, along with the numbness and tingling down the front of my left thigh, calf and foot. I did learn some new exercises to incorporate into my core routine, but I felt it was time to purse an alternative that would bring some relief.
That meant scheduling time to speak with my sports medicine specialist, describing how I’d reacted (or in this case didn’t react) to the treatment (which also included taking a low-dose anti-inflammatory) and posing questions about what my next plan of attack. This is a dialogue I started and it’s one I’ll continue it with as many doctors as I have to until I figure out how to “fix” the problem.
If you suffer from pain or another issue that affects everyday activities like working out, sleeping or even playing with your kids, don’t ignore it. No one know what you are feeling better than you, so take the reins and get a course of action in motion.
For me, that course brought me to a neurologist for a nerve conduction study and electromyography, better known as an EMG, which tests electrical activity of the muscles. An EMG is one of those medical terms that gets a reaction similar to the words “root canal.” I won’t lie. I was terrified to have the tests. Today, I’m happy to tell you the EMG doesn’t deserve such a bad rap! The neurologist walked me through every step of the tests, describing exactly what he’d do and when. There was no pain, just “strange” sensations that I compare to how your knee reacts when a doctor taps it to test your reflexes during a routine physical. The main difference is a EMG uses needles (microscopic ones that I barely felt) on the feet, legs and lower back.
My results showed there’s nothing wrong with me neurologically. The second piece of good news: while last month’s MRI showed I have a bulging disc on the right side of my lumbar spine, the neurologist’s assessment showed that was nothing more than an incidental finding. The disc isn’t causing any inflammation that could be causing a problem with movement.
While this was all welcome news, the frustrating part is I have yet to pinpoint what’s been causing my pain and discomfort for the last nine months. All my tests point to a muscoskelatal issue, and quite possibly sacroiliitis. So while it may be back to the drawing board to determine what lies ahead – stronger anti-inflammatories? injections? additional physical therapy? more chiropractic visits? -I’m ready to draw! I’ll work with my doctors and ask plenty of questions until I get answers and start on a path to recovery.
I’ll keep you posted on my progress. In the meantime, I encourage you as always to do the things that are good for you – exercise, eat healthy and don’t skimp on the sleep. If something like pain prevents you from doing any of these things – don’t ignore it. Talk to your primary care physician. If he or she doesn’t have an answer, ask who might. Life’s too short to suffer on any level. So, don’t back down when it comes to seeking out answers that may help you enjoy our time on this Earth to the max!
In the end, you have the ultimate power to seek out the information you need to stay on the road to have fun, be fit and feel fabulous!
lauralovesfitness 