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Summer is Here!
Ready for Some Summer Fun!
If you’ve been meaning to get around to it, make this the day you start carrying that reusable water bottle wherever you go. Click here for a refresher on why H2O is such an essential component to our overall well-being.
As to the music, I’ve always believed a great playlist can sometimes mean the difference between throwing in the towel or sweating through a even just a few more minutes of activity. If you’re looking to mix things up, here are some summertime classics that always add a little spring to my summer steps:
- “Summertime, Summertime,” Nocera
- “Summertime Sadness,” Lana Del Ray & Cedric Gervais
- “Summer Thing!” Afrojack featuring Mike Taylor
- “Summer Girls,” Dino
- “Summer of ’69,” Bryan Adams
- “Boys of Summer, ” Don Henley
- “All Summer Long,” Kid Rock
- “Cruel Summer,” Bananarama
- “Summertime,” Will Smith
- “Summer in the City,” The Lovin’ Spoonful
So what’s on your summer playlist? Whatever you’re listening to and wherever you’re listening to it, I wish everyone a wonderful season ahead filled with endless opportunities to have fun, be fit and feel fabulous!
My Top Three Tips for a Healthy Vacation
Happy only-one-week-until-the-official-start-of-summer Motivation Monday to all!
Since many people are putting the finishing touches on their vacation plans, I thought a timely part two to last week’s prep-for-summer post would be to offer my top three tips to make that long-awaited getaway as healthy as possible:
Pack healthy “stuff!” Whether you’re escaping for a long weekend or extended time away, don’t get caught off guard! My go-to snack / meal options that fit easily in any bag include:
- Protein shake packets and a portable shaker (I love starting every morning with an Isagenix shake);
- Low-sugar snack bars like KIND snacks
- Almonds
- Microwave popcorn.
Remember, just because there’s an all-you-can eat breakfast buffet doesn’t mean you have to fill your plate with every item every morning. Consider starting the day with a protein shake for breakfast and that frosty cocktail at lunchtime might not feel as naughty! Having your own snacks handy can also mean the difference between staving off hunger with some protein-packed almonds instead of running to the empty-calorie-filled snack bar. If you have a fridge where you’re staying, stop by the local market on day one to keep plenty of non-fat yogurt, fruit and other healthy options around. Again, you’ll be able to enjoy your main meals knowing you made smarter choices throughout the day. Last but certainly least, don’t the quick-drying workout wear for breaking a sweat!
Be adventurous! Have you been wanting to try yoga or a high-intensity boot camp class? Check out your hotel daily activity list and see what activities can be added to your daily fun. Got kids? Things like kayaking, paddle boarding and canoeing are great ways to get the blood pumping while still spending time together as family. Just be sure to pace yourself. If you’re trying a brand new activity, be sure to stay hydrated and stretch! And don’t over do it on day one. The last thing you want is to get sidelined from your vacation fun!
Rest! Remember, you ARE on vacation! If you’re not “killing” those workouts like you do at home or one rest day turns into three, don’t sweat it. I think it’s hard to find anyone whose body and mind couldn’t use some downtime these days so bask in whatever relaxation time you can fine. While you’re at it, lay off that smart phone! Seriously, the world won’t end if you don’t post on your social media feed every hour that you’re away. Instead, why not use the time to connect the old fashioned way: enjoy a face-to-face chat while basking under the shade of a palm tree or during a long, leisurely walk.
The bottom line is whatever you do on vacation, remember, it’s your time to reboot the mind, body and spirit. Sometimes hitting the pause button is exact what we need to tackle the stress of everyday life and stay on track with our plans to have fun, be fit and feel fabulous!
A Fit & Fun Summertime Shopping List
Yay – summer is only two weeks away!
This Motivation Monday brings us just 14 days away from the official start of this beach bunny’s favorite season. As the school days wind down and summer vacation plans take shape, I thought this was a good time to offer my must-have list for a safe season ahead:
1) Re-usable water bottle: Hydrate, hydrate, hydrate! My rule of thumb is unless you’re playing a sport for 90 minutes or longer, stay away from those high-calorie, sugar-loaded energy drinks.
2) BFit Labs Electrolyte Spray: Speaking of hydration, don’t forget to keep those all-important electrolytes in check! Tossing a bottle of Bfit Labs Rapid Electrolyte Spray into your gym or beach bag is the perfect way to stay hydrated wherever the day takes you. Whether you choose Berry Blast or Very Vanilla, the sprays (made by Sportsfood, Inc.) contain 0 calories, 0 sugars, 0 carbs and 0 food dyes. They DO give you just the right spritz of sodium and potassium, along with a shot of vitamins B6 and B12.
3) Portable / non-perishable snacks: Open any of my backpacks or beach bags, and chances are you’ll find almonds, a KIND bar and a banana or a green apple. Some of my beach cooler favorites include watermelon, frozen grapes and celery.
4) Moisture-wicking clothing: Sometimes the shirt on my back makes all the difference between sweating it out and throwing in the towel!
5) Jump rope: The ultimate portable workout tool that can be used just about anywhere.
6) New kicks: If it’s been six months since you got your last pair of sneakers, now’s the time to look for new support. When you’re out getting that new bathing suit and sunscreen, make a stop in the athletic footwear department.
7) Sunscreen: I’m 100% guilty of overdosing on way too much sunshine in my teens and 20s. Since developing Rosacea in my mid-30s, I’ve become more diligent about protecting my skin. I look for products that are lightweight, waterproof and formulated specifically for sensitive skin. My go-to for the last several years has been La-Roche Posay Ultralight Sunscreen Fluid.
So, what’s on your must-have summertime fun list? I’d love to know! Sharing ideas is always a great way to help everyone enjoy a safe season filled with lots of opportunities to have fun, be fit and feel fabulous!
Happy Memorial Day 2016!
Many people consider this Motivation Monday the unofficial kick-off to the summer of 2016. The most important thing about today, however, is that it’s an opportunity to stop, remember and be grateful.
Whether you’re beaching, barbecuing, or just lying low on this holiday, be sure to take a few moments to remember all those who made the ultimate sacrifice so the rest of us could be free. That freedom allows us all to speak our minds and live each day the way we choose in the ongoing pursuit of happiness. Let us also remember the families who continue to grieve their loved ones lost to war. Finally, if you see a veteran or someone in uniform today, why not stop and say thank you.
If you need a few tips on how to keep your healthy habits in check as you head out to enjoy the holiday, click here for a refresher. I wish everyone a very Happy Memorial Day! If you plan on raising a glass or two, remember to designate a driver and stay safe so that when the holiday’s over, we can all get back to our plans to have fun, be fit and feel fabulous!
Gearing Up for The Summertime Cocktail Season
Could the weeks be flying by any faster? I think the crazy weather we’ve been experiencing here in New York (along with much of the country) adds to my sheer disbelief that this Motivation Monday brings us exactly one week from Memorial Day – the unofficial start of summer.
In anticipation of the mercury rising and the sun finally shining in full force, I know I’m looking forward to a little margarita madness and other refreshing get-togethers with friends and family. Always one to promote the everything-in-moderation lifestyle, I also subscribe to the notion that a little preparation can make for a smart season ahead.
So for all my fellow libation lovers out there, here are a few of my go-to ricks for enjoying those booze-infused beverages with less guilt!
- Use Real Fruit for Flavor: Orange, cranberry and pineapple juice are great mixers, but they’re loaded with sugar and unwanted calories. A better bet is to pick your poison and mix it with seltzer and lots of ice. Then add a couple of slices of fresh oranges, lemons, limes or even some pineapple chunks for flavor.
- Other Low-Cal Options: Pick the zero-calorie versions when mixing them with alcohol. At home, I like to keep a pitcher of Crystal Light in my fridge. When I add vodka, I measure the serving with a shot glass to keep tabs on how just how much alcohol I’m drinking. Finally, whether you’re partying at home or at a friend’s house, throw back water, seltzer or diet soda for every other drink to stay hydrated and keep the calorie intake under control.
- The Every-Other-Drink Attack: Whether you’re partying at home or at a friend’s house, throw back water, seltzer or diet soda for every other drink to stay hydrated and keep the calorie intake under control.
On-The-Rocks & Frosty Alternatives:
- When mixing a Cape Codder (vodka & cranberry), replace high-sugar cranberry juice with light or reduced-calorie cranberry juice. For an even “slimmer” version of this summertime classic, mix one shot of raspberry or blueberry vodka with Diet Sprite, Diet 7Up, Sprite Zero or Fresca. You get the berry flavor without all the sugar.
- Use diet tonic water when mixing with vodka or gin.
- For the taste of cream soda with a kick, add a shot of vanilla vodka to a tall glass of Diet Coke.
- Mudslides are delicious, but wow, do they pack a punch when it comes to calories! My recipe replaces the Bailey’s with a Weight Watchers latte flavored ice pop – minus the stick, of course! Put the frozen “ice cream” into a blender, and add crushed ice, 4-6 ounces of skim milk and a shot of vodka. Blend and enjoy! (You can also add Kahlua, but that will up the calories a bit.)
Don’t Let Allergies Put the Brakes on Your Fitness Fun!
‘Tis the season for sneezin’!
During the last few weeks, I realize I’ve been encouraging everyone to get outside and get moving. With spring in full bloom, I also know exercising outdoors can be tough when your eyes are burning or you find yourself sneezing and coughing thanks to a high pollen count.
As a longtime allergy sufferer, I thought this Motivation Monday presented the perfect opportunity to post some timely reminders on how we can all survive the 2016 spring allergy season.
- Mind the time: Pollen counts tend to be highest between 5 am and 10 am. Unfortunately, that’s when many people enjoy their get-the-day-started jog, bike ride or walk. If you can move the activity to a time that’s not so pollen-heavy, great. If not, hopefully some of the following tips will make things more bearable.
- Wear sunglasses: Sporting shades (or even goggles) can create some sort of barrier for your eyes while you’re outside. I also recommend using eye drops before you head outdoors. For the past several years, using Bausch + Lomb’s Alaway over-the-counter eye drops twice a day has helped me avoid scratching my eyes out even on high pollen count days.
- Don’t forget your meds: I got allergy shots for many years as a kid. Over time, they helped lessen the severity of my allergy attacks, but I still battle through hay fever season each spring. Today there are so many over-the-counter and prescription allergy medicines that can offer relief. While I don’t like taking a lot of medications, I’d rather take something for a few months to help me stay alert and active than miss out on enjoying the outdoors altogether. Speak with your doctor about what treatments might work best to alleviate your specific symptoms. To prevent the onset of those symptoms, it helps to take your medication an hour before your outdoor workout. If you wakeup and then workout outdoors, ask your doctor if taking your medication at bedtime can help.
- Clean up: When you get home, shed the pollen-infused clothes, take a shower and wash your hair as soon as possible. The longer that pollen lingers, the more severe your reaction can be. You also don’t want to spread the pollen around your home by sitting on the couch or lying on your bed.
As with most situations, the best advice I can probably offer is this: listen to your body. If you’re trying to do your body good by exercising outdoors but all you’re feeling is misery, be smart. Stop. Head inside, shower and re-group. Maybe that’s the day you turn to an air-conditioned group exercise class or pop in a workout DVD at home to help you have fun, be fit and feel fabulous!
Spray Your Way to a Better Workout
It’s hard to believe it’s been two years since I wrote about how “stripping” changed my fitness routine. On this Motivation Monday, I’m excited to let you know the same company that introduced me to the power of the electrolyte strip has found a great way for everyone to spray their way to a better workout!
Adding a bottle of Bfit Labs Rapid Electrolyte Spray to your gym bag is a great way to stay fueled and hydrated wherever the day takes you. The spray is made by Sportsfood, Inc., the creator of the rapid electrolyte replacement oral thin film strip that dissolves instantly in your mouth. Just like the strips, each spray of Berry Blast of Very Vanilla contains 0 calories, 0 sugars, 0 carbs and 0 food dyes.
In addition replenishing the all-important electrolytes sodium and potassium, the liposomal spray also delivers a shot of vitamins B6 and B12. In addition to drinking water, I gave the spray a try during one of my forever challenging Physique57 workouts: two sprays before the warm-up and two more half-way through class. While I still felt the burn, my muscles didn’t completely give out as quickly and that means I banged out more reps than usual. I can’t wait to see how the spray keeps me moving during my “strictly cardio” days at New York Sports Club and the variety of outdoor activities ahead of us as we march closer to summer. I should mention one bottle costs $19.95 and contains approximately 180 sprays. If you use up to six sprays per workout, one bottle should last you about a month.
One final important note: this is not an “energy” spray – it doesn’t contain caffeine or stimulants. It contains only the electrolytes our bodies need to help maintain water balance and prevent muscle cramps and fatigue along with hits of B12 and B6.
If you’ve been reading this blog for awhile, you know I don’t write a lot of product reviews, but I do like to share fitness or food finds that help me in my own efforts to maintain a healthy lifestyle. I hope that assures you I’m only writing about this particular product because I do consider it a bona fide find for my diet and exercise regimen.
You can find more information and of course order the Bfit Labs Rapid Electrolyte Spray at Sportsfood.com Of course, if you do try it out, I want to hear from you! Sharing ideas on how we stay active and healthy is a great way to stay the course on the never-ending journey to have fun, be fit and feel fabulous!
Park Bench Workout Encore
It seems everyone here in New York has definitely caught the get-outside-and-workout bug. This Motivation Monday comes after a sunny, mild weekend and temperatures should be in the mid to upper 60s all week. Add the fact that we have sunlight till around 7 p.m. and you have all the inspiration you need to try something new. Maybe this is the week you ditch the same old indoor routine for just one day so you can get outside to get moving!
If you’re looking for something to amp up or compliment your normal run or brisk walk, here’s a second look at one of my favorite outdoor workouts.
- What you need: your body weight, a park bench and water.
- What you’ll get: a good sweat and a reminder to use Mother Nature as a motivator in your ongoing efforts to have fun, be fit and feel fabulous!
Three Years Later….
On this Motivation Monday, I find myself amazed once again about the passing of time. Here we are marching toward the end of April. It feels like just yesterday I was posting tips about setting realistic goals for those New Year’s Resolutions. Meanwhile, I’m gearing up for projects in my production world that I worked on one year ago and catching up with clients I met as many as five years ago.
Then one morning last week, as my jelly-like legs struggled to take me back home after a Physique57® workout, I was zapped with another time check: it was three years ago this month when I started the fitness program that changed my body -and my mental health! – for the better. In April 2013, my longtime gal pal Amy brought me to my very first Physique57 class, and I’ve been hooked every since. After hundreds of classes, I’ve never gotten bored thanks to an amazing group of instructors who never serve up the same workout twice. Despite being comfortable with the class format, my body is still sore as hell after a 57-minute barre workout that combines interval training, isometric exercises and stretches.
While I’d encourage everyone to try a Physique57 workout at a studio or online, the true purpose of sharing this “anniversary” is to offer proof that finding an activity you love is crucial to sticking with a fitness routine. Equally important is realizing your likes, dislikes and needs may change through the different stages of your life. During my Northwestern years and the ones that followed as I entered the working world, I had no problem working out solo and pushing myself to extremes in the weight room. As work and life grew more complicated over the years, I started gravitating toward group exercise classes. While I still do my own thing on certain days, I feed off the energy of a group dynamic. There’s something about being surrounded by the power of my fellow workout warriors pushing through seemingly never-ending planks and squats along with the positive vibes from my instructors and high-energy music.
I hope sharing my Physique57 journey to date encourages you to take stock of your own fitness routine. If you find yourself going through the motions this spring, it’s time to mix things up. If you’ve been ignoring certain muscle groups, now’s the time to get back into total body training. Sign up for a few personal training sessions so a pro can check your form and take your routine to the next level. Or do what I did and find a class that makes you feel like you can take on whatever the world throws at you. Sometimes, taking a moment to realize where you’ve been and how far you’ve come is all the motivation you need to take the next steps in your journey to have fun, be fit and feel fabulous!
Still Need Some Spring Fitness Ideas?
Photo by Leslie Hassler
It certainly doesn’t feel like it here in New York City, but according to the calendar, we’re three weeks into the spring of 2016. If you’re still struggling to find some ways to get more activity into your daily routine while taking advantage of the extra daylight, I thought I’d use this Motivation Monday to offer a few pointers.
1. Get Dirty & Break A Sweat in the Garden!
For all of you with green thumbs, this is the time of year you’ve been waiting for! Getting your garden ready for the season can involve some serious heavy lifting. There are lots of muscles involved when it comes to clearing away debris, digging, hauling dirt, mulching, and planting. Garden maintenance – weeding, trimming, clipping – can also help you break a bit of sweat. Are you going to burn a ton of calories? Probably not. Still, it’s a great way to spend time outdoors and feel good about breaking a sweat and getting dirty.
2. Take the Action Outside!
Love doing burpee sprints or Tabatas at home? That’s great! If you have a little space outside where you can get a dose of Vitamin D in addition to those blood-pumping endorphins, why not take your tried and true routine out there? Remember, getting 15 minutes of sunlight is a good thing – it helps reduce your risk of a vitamin D deficiency. We all need vitamin D for strong bones and healthy hearts.
3. A Little Pick-Up, Anyone?
I love walking by the many parks around Manhattan and coming across adults playing games I remember fondly from my youth like kickball or dodgeball. Chances are there are leagues or groups in your own community that are looking for people to join a weekly game of soccer, baseball or volleyball. You can always look to Google to find out. If not, who says you can’t start your own league with a few fellow enthusiastic friends? Instead of meeting at the bar after work, a once-a-week sweat session with friends could be a healthy addition to your after hours routine.
If you have other ideas for using the season put some extra spring in your fitness steps, I’d love to hear about them! It’s always great when Mother Nature gives us a natural boost to stay on track with our plans to have fun, be fit and feel fabulous!
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