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Keep On Keepin’ On!
Stay Strong – You Got This! Photo by Lauren Bachner
As a lifelong fitness lover, I always get excited at the start of a New Year. It’s wonderful to see a fresh crop of faces sweating it out on the elliptical machine next to mine at New York Sports Club or squatting away at the barre in my Physique57 classes. In the back of my mind, however, I can’t help but wonder how many of these glistening faces will disappear come March. I thought I’d use this Motivation Monday as a chance to encourage everyone to pause for a few moments and assess how things are going so far – and also forgive yourself for any slip-ups.
When I talk to people about why they abandon their fitness journey, most of their reasons can be put in two categories:
- Getting discouraged easily: Maybe these thoughts crossed your mind over the weekend “I’ve worked out every single day since January 1st. I haven’t had one piece of chocolate or even a glass of wine, but I don’t see the hint of a six-pack yet.” Well, consider this your reality check. First of all, I’ve never been a proponent of embracing extreme restrictions to make healthy lifestyle changes. Denying yourself the things you like for too long can only end in disaster, such as devouring a whole cake or pizza instead of one slice. Second, it’s important to remember it takes a minimum of six weeks for anything to become a habit. Whether that’s fitting those five servings of fruits and veggies into your daily diet or finding your groove in spinning class, be patient. Stick with your plan and focus on the positives you have experienced since making some healthy changes. (Don’t stop reading now, some of those positives are mentioned below.)
- Doing too much too soon: Similar to my mantra about restrictions, I’m also not a fan of over-the-top workout plans for newbies to the fitness world. Which of the following scenarios sounds better to you?:
- Banging out a series of squats, planks and even modified push-ups and feeling a healthy “burn” in the muscles afterward and being able to tackle another workout the next day or
- Plowing through 50 burpees and/or pull-ups in far-from-perfect form only to suffer lower-back pain and be out of the game for five days
Sure, it seems like a no-brainer, but unfortunately too many people take the less optimal choice and end up with plenty of pain and no gain. Choosing quantity over quality is a surefire way to put yourself at risk for injury…which leads to discouragement…which can ultimately lead to throwing in the towel on those fitness goals altogether. You already know slow and steady wins the race. When it comes to running down your health and fitness goals, I like to think of it as more of a lifelong marathon.
Finally, it you’re plugging away with your workouts and healthy eating choices, keep it up and remember to focus on the positive! In fact, I’ll be so bold to tell you forget what the scale says and take stock of any of these positive changes:
- A sharper focus at work or tackling that to-do list on the homefront
- A new “glow” to your skin
- Increased energy for everyday activities like playing with your kids
- Not needing to catch your breath after walking up that flight of stairs
- Getting a better night’s sleep
I leave you with one last reality: there will be “off” days. Even this fitness lover can admit there are times all I want to do is watch TV while sipping red wine and eating chocolate. It happens. Just don’t let one bad day throw you off course. Just wipe away the cookie crumbs, chop some veggies, prep your gym bag and remember tomorrow is your next chance to have fun, be fit and feel fabulous!
2014, Bring It On!
Happy New Year! I hope the first few days of 2014 have been good to you. More importantly, I hope you’re using the New Year as an opportunity to really start being good to yourself!
I don’t know about you, but I’m seriously pumped about the year ahead. Maybe it’s because the fortune teller I met back during a bestie’s birthday weekend in Jamaica told me 2014 would be my “best year yet.” (I don’t place too much stock in all the thoughts she shared, but that was the one that stuck with me!) Maybe it’s because I’m one month away from hitting that milestone known as the “Big 4-o.” Or maybe it’s just the fact that I’m glad 2013 is over and done with. Whatever the case, I’m beyond excited about all the opportunities ahead to be healthier and happier than ever!
Speaking of opportunities, this first Motivation Monday of 2014 presents another exciting first for me. I’m thrilled to be today’s guest on the Lifestyle Accountability Show. I met Bate Brothers Adam and Devon via Twitter and was honored when they asked if they could feature me on their daily health and well-being podcast. Please click on the following link to listen to the interview where we discuss everything from my favorite healthy foods to the pitfalls I’ve encountered on my never-ending fitness journey:
http://www.lifestyleaccountability.com/laura-loves-fitness-shares-inspiring-story/
I hope you’ll find the information helpful to make this YOUR healthiest and happiest year yet!
I close with a thank you to the Bate Brothers and to all of you for checking out the interview. Feel free to share away on Facebook, Twitter and wherever else you’d like to spread the word about the show and all the sources of inspiration at LifestyleAccountability.com. Here’s to the remaining 359 days ahead of us in 2014 filled with so many chances to have fun, be fit and feel fabulous!
My (Annual) Christmas Gift to You
It’s hard to believe this Motivation Monday brings us just two days away from another Christmas! To celebrate, I hope you’ll enjoy my twist on a classic that’s becoming a LauraLovesFitness holiday tradition. I call it “The 12 Days of Fitness.”
On the first day of fitness, my workout gave to me…a super surge of endorphins.
On the second day of fitness, my workout gave to me…two tighter thighs and a super surge of endorphins.
On the third day of fitness, my workout gave to me…three sets of squats, two tighter thighs and a super surge of endorphins.
On the fourth day of fitness, my workout gave to me…four minutes of Tabatas, three sets of squats, two tighter thighs and a super surge of endorphins.
On the fifth day of fitness, my workout gave to me…five fitness apps! Four minutes of Tabatas, three sets of squats, two tighter thighs and a super surge of endorphins.
On the sixth day of fitness, my workout gave to me…six static stretches, five fitness apps! Four minutes of Tabatas, three sets of squats, two tighter thighs and a super surge of endorphins.
On the seventh day of fitness, my workout gave to me…seven stability exercises, six static stretches, five fitness apps! Four minutes of Tabatas, three sets of squats, two tighter thighs and a super surge of endorphins.
On the eighth day of fitness, my workout gave to me….eight endurance boosts, seven stability exercises, six static stretches, five fitness apps! Four minutes of Tabatas, three sets of squats, two tighter thighs and a super surge of endorphins.
On the ninth day of fitness, my workout gave to me…nine neuromuscular benefits, eight endurance boosts, seven stability exercises, six static stretches, five fitness apps! Four minutes of Tabatas, three sets of squats, two tighter thighs and a super surge of endorphins.
On the tenth day of fitness, my workout gave to me….ten minutes rowing, nine neuromuscular benefits, eight endurance boosts, seven stability exercises, six static stretches, five fitness apps! Four minutes of Tabatas, three sets of squats, two tighter thighs and a super surge of endorphins.
On the eleventh day of fitness, my workout gave to me…eleven eccentric muscle actions, ten minutes rowing, nine neuromuscular benefits, eight endurance boosts, seven stability exercises, six static stretches, five fitness apps! Four minutes of Tabatas, three sets of squats, two tighter thighs and a big rush of endorphins.
On the twelfth day of fitness, my workout gave to me…twelve reps of lunges, eleven eccentric muscle actions, ten minutes rowing, nine neuromuscular benefits, eight endurance boosts, seven stability exercises, six static stretches, five fitness apps! Four minutes of Tabatas, three sets of squats, two tighter thighs and a super surge of endorphins.
Here’s wishing everyone who celebrates a very Merry Christmas! I’ll be spending time with family and friends and taking a break from blogging til the start of the New Year. Let me use this time to offer a huge thank you to all of my readers for your support during a tumultuous 2013. I’m definitely looking forward to the happy adventures that await in 2014 and continuing the never-ending journey to have fun, be fit and feel fabulous!
Holiday Party Crunch Time
As we all know, ’tis the season to be merry, and that means lots of cheer in the form of Christmas cookies, cream sauces and cocktails. As the countdown to Christmas day ticks away, many of us will be cramming multiple holiday parties into the evenings ahead. So I’m using this Motivation Monday as a time to remind everyone how to get through these calorie-rich days ahead without throwing all your heathy habits out the window!
- Plan Ahead: If you have a party to look forward to after work, do NOT starve yourself all day. Instead, eat a sensible breakfast and lunch and 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 holiday party spreads are full of yummy appetizers. Why not load up on some of the healthier options first, like the crudités (celery sticks, carrots, bell pepper strips, broccoli and cauliflower). Just try not to drown them in dip. Another good idea is to seek out some 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.
- Deal with the Dessert Dilemma: Cocktails, cupcakes and chocolates are sometimes the center pieces for a holiday bash. I admit, I’m one dessert lover who’s a big fan of this concept, but it can wreak havoc on your efforts to eat healthy. If you’re attending a super sweet bash, you definitely want to eat a sensible small meal before arriving at the party and diving into the tray of sugary treats. When you do dig in, why not split a cupcake, cookie or piece of cake with a friend. If there’s any fresh fruit, eat that first.
- Maintain 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! Despite the hustle and bustle of the season, you can find some time to be active. Remember, 10 minutes of exercise is better than nothing. If you have a party after work, hit the gym or pop in a fitness DVD at home in the morning. If you live in a city with sidewalks, 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 probably a few cupcakes. So with a little planning, we can all make it through the holiday party circuit and still have fun, be fit and feel fabulous!
‘Tis the Season to Mind Your Mental Fitness!
This Motivation Monday leaves us with just 15 shopping days until Christmas. The way things were in the stores in my neighborhood on Saturday, you’d think Armageddon was coming! As I made my way through the throngs of people searching for stocking stuffers and indulgent treats, I kept closing my eyes to block out the general feeling of impatience permeating the air in the overheated stores. What better time to touch on the importance of keeping our mental health in check during the hustle and bustle of this joyous but chaotic season.
Last week, I encouraged everyone to put just 10-minutes aside for a workout as a way of keeping the holiday stress level under control. Along with working and managing family responsibilities, many of us are also juggling decorating, extra cooking, party planning, card writing, waiting in lines in crowded stores and spending extra amounts of time with extended family. Add online shopping and recipe surfing to the everyday stimuli of emails, texts, Tweets and status updates and it’s no wonder our minds are in overdrive.
So while I implore you to fit that quick-hit workout into your daily routine, it’s equally important to steal another few precious moments to re-boot. Here a few tips to make it happen:
- Focus on one thing at a time: If you set aside an hour to write holiday cards or wrap gifts, make sure that’s all you do during those 60 minutes. No texts. No emails. Worried about withdrawal? Use social media to alert your network you’ll be offline and in elf mode for a bit.
- Step away from the computer: I understand the need to check email once before bedtime to make sure you didn’t miss any late-day developments on the work front. However, try to shut down at least 30 minutes before bedtime to get your brain in mellow mode.
- Turn off the TV: Try to establish one night where you set the DVR and turn a show’s normal viewing time into decompress time with family or friends. Play cards or a board game and forget about the holiday craziness for awhile. It may turn into a night of getting the Christmas chaos under control, but it’ll be time to tackle the holiday to-do list with fewer distractions.
- Make me-time a must: If you’re making the commitment to find 10 minutes (or more) in your crazy schedule to exercise, add just five more minutes to stretch. Then add up to five more minutes to your post-workout shower. At this time of year, I always have a lavender-scented body wash or moisturizer in my arsenal to help me decompress in that nighttime shower. Also, don’t underestimate the power of caffeine-free teas or scented candles.
As you work through this holiday season and make an effort to workout, don’t forget the importance of standing still for a few moments, too! Never underestimate the power of your mind on the journey to have fun, be fit and feel fabulous!
‘Tis the Season for Tabatas!
As if the fact that Thanksgiving and Hanukkah collided on the same day wasn’t enough to get people in a holiday frenzy, now we’re faced with a shorter shopping season than usual before Christmas. Faced with this added hustle and bustle to the 2013 holiday season, I thought this Motivation Monday presented the perfect opportunity to touch on the importance of keeping your mental health in check throughout the last month of 2013. To me, there’s no better way to do just that than by breaking a good sweat!
Obviously, working out will help burn some of the extra holiday calories that come in all shapes and sizes ranging from homemade cookies to rich wines and sweet, seasonal cocktails. Weight maintenance aside, the endorphins that stay with you after a workout can also help you maintain a level of calm as you battle the crowds in overheated stores or spend extra amounts of time with the extended -and sometimes non-harmonious- family. (Bonus: if you’re visiting family for the holidays, there’s no better excuse than a run or walk to escape for awhile! Just don’t forget your sneakers!)
I bet some of you are saying, “Laura, between working, shopping, taking care of the kids, baking, cooking and going to all the holiday parties, there’s just no time to exercise.” Well, guess what? You OWE it to yourself to find 10 minutes somewhere in the day to get moving. Why? Simply because 10 minutes of anything are better than zero minutes of nothing! As some of you repeat readers already know, one of my favorite ways to make the most of abbreviated workout time is the Tabata.
Side Plank: One of my favorite Tabata moves. Photo by Lauren Bachner
Need a Tabata review? The four-minute high-intensity “formula” is pretty simple: eight continuous intervals of 20 seconds of maximum intensity followed by 10 seconds of rest. So if you truly only have 10 minutes today, why not give this a try. Bonus: You never even have to leave the house!
- 60 seconds of jumping jacks
- Rest only long enough to set your timer, then bang out one squat Tabata. (Need a timer? I use UltraTimerHD)
- Rest for 60 seconds
- Bang out one more 4-minute Tabata (Choose from mountain climbers, push-ups, planks, side planks or crunches.)
- Recover/stretch for 60 seconds or longer.
- Congrats! You spent 10 minutes doing SOMETHING for your body!
(On the rare occasion the chaos dies down enough to give you a little more time, why not try to build a “Tabata Derby” by adding consecutive four-minute intervals and work your way up to a 20-minute total Tabata workout.)
While I love Tabatas, I realize they may not be your thing. So taking a power walk around the block a few dozen times, running up and down the stairs in your house or apartment building or dare I say meeting a friend for a group exercise class or game of basketball may be the fitness fix you need to feel a little stronger physically and mentally. Remember, while this is known as “the most wonderful time of the year,” don’t ignore your body’s need to escape some of the chaos so you can continue to have fun, be fit and feel fabulous!
Timely Tips to Help You Gobble Gobble with Less Guilt
While Thanksgiving is the latest it can possibly be in the calendar year, I still feel like it snuck up on me! The fact that Hanukkah starts on the same day (for the first time in something like 18,000 years!), we’re REALLY kicking off the 2013 holiday season with a bang. So, if you’re packing up or planning for your festivities, there’s no time like this Motivation Monday to get your mind focused on how to get through the holiday(s) without completely throwing your healthy habits out the window.
If you’re gearing up for a week filled – or maybe stuffed! – with food and drink (and a little football), here are some tips to help you avoid overdoing it.
- Don’t skimp on the workouts this week: Even if you can’t get out of the house on Thanksgiving Day, you can 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 before the Turkey Day feast: Be mindful of your meals early in the week. On Thursday, eat something sensible in the morning to fire up your metabolism and to avoid being ravenous when you arrive for the holiday feast. If you’re not scheduled to fight for the turkey leg until late afternoon or early evening, make sure to have a second small meal 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 Thanksgiving feast: 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 loading up on 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: Turkey Day is a good time 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 what’s left of the 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 season ahead 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!
Using Music for Motivation
This short and sweet Motivation Monday post is all about the music. It’s amazing how some great tunes have kept my love affair with fitness fresh after all these years!
I remember making countless mix tapes back in college and more of those tapes were littered around my car when I went to gyms in the different states where I worked. Now my iTunes playlists have replaced those old-school cassettes. In the “old days,” I never went anywhere without my Walkman, and today, I make sure to have my ear buds with me at all times so I can play my motivational music for long walks in the city or when I work out at the gym or in the park.
Since music is such a big motivator in my routine, I thought I’d share my favorite top 10 songs of the moment. I always love to hear what everyone out there is listening to so don’t be shy about sharing your own top picks. Remember, whether you use music to move you or soothe you, it’s a great tool to add to your routine that can help you have fun, be fit and feel fabulous!
Laura’s November 2013 Faves:
- “Let It Go (Laidback Luke Remix)” by Dragonette
- “Cry Baby (Paul Oakendfold Mix” by Roisin Murphy
- “Berzerk” by Eminem
- “Little Bad Girl” by David Guetta
- “TKO” by Justin Timberlake
- “Starry Eyed (Penquin Prison Remix)” by Ellie Goulding
- “It’s All Good (The Scumfrog Mixshow)” by Fantasia
- “A Little Party Never Killed Nobody (All We Got)” by Fergie, Q-Tip & GoonRock
- “Victim” by WIN WIN
- “My Songs Know What You Did in the Dark” by Fall Out Bo
Don’t Let The Dark Sabotage Your Healthy Habits!
Let me be the first fitness fanatic to admit this can be a tough time of year to stay motivated. When it gets dark as early as 5 pm, it’s easy to want to skip the workout, head straight to a warm home and fill up on comfort food and couch-potato time. So on this particular Motivation Monday, I offer some tips to keep your health and fitness goals on track during this colder, darker time of year.
- Mix things up: If you’re using every excuse in the book not to go to that 7 pm spin class, check your gym’s group exercise schedule for an alternative. Maybe it’s time to give the morning workout routine a try. If you have to drop the kids off at school, leave the house dressed in your workout wear and head straight to the gym after you say your goodbyes. This way you get your daily dose of exercise before the rest of the day interferes and while you still have sunlight to give you that natural boost of energy.
- Lean on Your Fitness Friends: Whether you want the extra motivation to stick with your evening workouts or need help adjusting to a new morning or lunchtime routine, a workout buddy can help keep you on track. Sometimes just knowing you have a friend holding a spot for you is just enough of a push to keep you from throwing in the towel.
- Beat the Nighttime Snack Monster: Darker, colder nights can save you some money if you decide to spend more time catching up with the DVR and less time at your favorite happy hour haunts. However, that extra couch time can lead to a steady surge of snack attacks. Before you give in to temptation, make sure you’re really hungry and not just bored. For the times you really do need a little something, be sure you have a good stockpile of healthier alternatives at home. Clementines, apples and frozen grapes can satisfy a sweet tooth and 94% fat-free popcorn is always a crowd pleaser. I’m also a big fan of Skinny Cow fudge bars. They’re the only low-fat dessert option that satisfies me after only one serving.
One final note, if you feel a little more sluggish and fatigued than usual these days, you’re not alone. The lack of sunlight and drop in temperatures can be a depressing mix for even the perkiest of people. Remember, no matter what the season, exercise is one of the best natural mood boosters and a surefire activity to keep you on track with your year-round efforts to have fun, be fit and feel fabulous!
Runners, I Applaud You!
On this particular Motivation Monday, there’s an extremely good reason why a special group of nearly 45,000 people are extra tired. Yesterday, they participated in the 2013 New York City Marathon.
The 26.2-mile journey through the five boroughs of the Big Apple is the largest marathon in the world. More than two million spectators cheered on the participants ranging from first-timers to world-renowned record holders.
There were two big reasons this year’s marathon held special meaning for New Yorkers and for people all over the country. First, thanks to Superstorm Sandy, last year’s event was cancelled. Second, the presence of the runners, spectators and volunteers was a testament to our resiliency following the tragic events at the Boston Marathon earlier this year. The fact that the crowd didn’t let extra security measures or fear stop them from being a part of this event shows how the strength and endurance of a community can help us through whatever hardships life throws our way.
As you repeat readers already know, despite my lifetime love affair with fitness, I’m not a runner. Unfortunately, running is one activity that never gave me anything aside from knee pain and overall discomfort. So I admit, I’m a little jealous of the official “runner’s high” this body and mind will never experience. Because of that, I have nothing but admiration and respect for those who lace up and pound the pavement in any kind of weather to chase that high while doing their bodies a world of good. For those who take it to the next level and push their bodies to amazing limits by running mile after mile in marathons, I will forever be in total awe.
So whether this was your first marathon or your 10th, I hope all you inspirational souls are enjoying a well-deserved day of rest. Maybe you can even manage to fit a massage into your schedule today or sometime this week! Your discipline and commitment to training are big time motivators for all fitness enthusiasts to never give up the quest to have fun, be fit and feel fabulous!
lauralovesfitness 