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Small Changes That Add Up
And just like that, here we are kicking off the last week of January! How are those healthy resolutions holding up? If you’re starting to think about throwing in the towel, I hope this Motivation Monday post helps you get back on track.
The key is to think big but keep those day-to-day changes small. If you’re trying to shed a few pounds, remember, you want to aim to lose a healthy rate of 1-2 pounds per week. To reach that goal, try to cut 100 calories from each meal. Does that mean giving up your favorite foods? No way! Here are some ideas for small adjustments to your eating routine:
- Eliminate that slice of cheese from your sandwich. If you do have cheese, swap out the Swiss for mozzarella. (You’ll save nearly 105 calories!)
- Skip the fries and have a baked potato. Better yet, have a baked sweet potato for a healthy dose of vitamins A, vitamin C and B6 along with potassium, dietary fiber and niacin. (And swap out the 320-calorie cup of light sour cream for the same serving of 130-calorie nonfat plain Greek yogurt.)
- Eat skinless chicken breast.
- Love sweets like me? Consider these ideas: Try 1.5 oz. of fresh grapes instead of 1.5 oz. of raisins. Instead of strawberry ice cream, have 1/2 cup of fresh strawberries with a dollop of whipped cream instead. When you want the real thing, skip the cone and have your scoop in a cup.
- Skip the sugary drinks and stick with water. Remember even 20-calorie drinks can add up if you have several in a day.
- Watch the sugary coffee drinks.
- Watch the booze intake. My repeat readers will know the every-other-drink rule is how I keep the cocktail calories in check. Have a drink, then follow up with water or seltzer before throwing back another libation. By the time you’re ready for it, you may be not want it anymore!
Now stop, smile and pat yourself on the back for all the positive changes you’ve started to incorporate into your lifestyle. Day by day, you’re trekking along the never-ending journey to have fun, be fit and feel fabulous!
Sticking With Those Healthy Resolutions!
Three weeks into the New Year and here we are celebrating the life and work of Dr. Martin Luther King, Jr. If you’re lucky enough to be enjoying a long weekend, be sure to make every second count!
On this Motivation Monday, I want to offer a boost to anyone struggling to stick with those healthy resolutions. Remember, it takes at least six weeks for a habit – good or bad – to become routine. So be patient with yourself and keep taking things one day at a time. I hope the video below also offers some ideas to make this your healthiest year yet! Thanks to KIND Snacks, Oscillococcinum and S+ by ResMed for the opportunity to represent their brands and to the team at Vidicom for a great production day.
Here’s to another great week ahead filled with lots of chances to have fun, be fit and feel fabulous!
Big Goals & Baby Steps
Way to go – you made it to the second Motivation Monday of 2016! So, how was your first week of the New Year?
I received many inspiring messages during the week from friends around the country telling me about their health and fitness goals for 2016. Not surprisingly, the majority of those goals had to do with losing weight.
Some had a specific target in mind for shedding those pounds. Karen, for example, wants to be 25 pounds lighter by June in time for her first cruise. With healthy weight loss clocking in at around two pounds per week, she’s set a realistic goal for a six-month period. And that’s the key – keeping it real.
So I thought this would be the perfect time to offer some tips on how to keep reality in check and not feel overwhelmed by your goals.
- Drop and give me a plank! You’re sticking to that resolution to add 10 minutes of extra time to your daily walk. Good for you! Now drop and give me some planks to attack your core strength. Click here for a refresher video on how to add planks and other full-body exercises to your routine in just four minutes thanks to Tabata training.
- Start your day with the right fuel. I believe in the power of a healthy breakfast. Aim for a “clean” meal of scrambled eggs with a slice of toasted Ezekiel or other sprouted bread. On the run? Grab a hard-boiled egg or non-fat plain Greek yogurt. Extra Tip: adding fresh fruit to your yogurt is a lower-sugar option to the flavored varieties. These protein-packed options will keep you full longer than starchy, sugary items like frozen waffles or pancakes.
- Never leave home without healthy snacks. There’s nothing worse than going grocery shopping with a rumbling stomach or being greeted at the shopping mall with the scent of cinnamon invading your nostrils from from the food court. What will you find in my bag? I love KIND snacks, especially the bars. They contain no artificial sweeteners or sugar alcohols and provide a balanced combination of healthy fats, protein and complex carbs. The bonus? They’re yummy!
- Out of sight, out of mind. Yes, I’m all about moderation. But I also have a hard time not going overboard when certain temptations are lurking in my kitchen cabinets. That’s why I don’t keep things like cookies or candy in the house. I freely admit I’m incapable of eating just one cookie or one piece of chocolate. I envy those who can. If you’re like me, then seriously, just don’t buy it. For the parents out there, it’s never too early to get your kids started on healthy habits. Push the apple slices and peanut butter snacks on a normal basis and save the treats for special occasions.
- Steer clear of quick fixes. Any diet plan that’s too restrictive is bound to backfire. I would never tell someone not to enjoy their favorite indulgence every now and then. The key is training yourself to monitor portions and make whole food choices. If you don’t, once the juice cleanse or shake-diet is over and done with and you reintroduce real food into your life, you risk going right back to consuming too many calories and the weight can creep right back.
Remember, this is NOT a sprint. Healthy choices take time to develop into habits, and those habits will continue to become a part of lifelong marathon. Celebrate each and every healthy choice you make and active step that you take as part of your effort to stay the course on your journey to have fun, be fit and feel fabulous!
Make 2016 Your Most FITASTIC Year Yet!
We made it to the very first Motivation Monday of 2016! It’s a first of many kinds for me as I’ve never sent Happy New Year wishes from the Caribbean before today. Knowing how eager people are to kick their health and fitness resolutions into high gear, I didn’t want to let another day go by without sharing some tips to help your goals take shape.
When I get home, I’ll have to reserve my barre space at Physique57 a little earlier than usual and wait longer for an elliptical or to start a weight set at New York Sports Club. I love seeing so many new faces at the gym at this time of year, but I hate the fact that usually by March, many of those enthusiastic newbies are long gone. So, I kick off 2016 with a these ideas to make those fitness resolutions stick long after Old Man Winter has made room for Spring.
- Leave the past where it belongs: I know we all want to erase the “sins” of the holidays that came in the form of chocolate, cheese and cocktails. Don’t waste your energy regretting the times you overdid it last year. I have my own memories of indulging in that second piece of lasagna and too many chocolates to count. Today is a new day.
- Adjust your attitude: Thinking of exercise as a “chore” is a surefire way to put the brakes on your new routine. Instead, think of exercise as “Me Time.” No matter what’s going on in my life, the time I spend working out is the one time my brain goes into neutral and the only thing filling it is some good music. Use exercise as a break from the ordinary, and before you know it, you’ll be looking forward to sweating out whatever ails you.
- Reality check: Saying you’re going to exercise seven days a week is one of the easiest ways to set yourself up for failure. The first day you miss, you’ll be discouraged, and could find yourself saying, “Well, there goes the week!” A more realistic approach would be to aim for a minimum of three days each week for the first month. As you start experiencing the endorphin rush and other benefits from exercising, you’ll want to spend more than three days working out. Discouragement aside, everyone should take a minimum of one day off each week to let the body rest.
- Do what works for YOU: You woke up Christmas morning to find Santa left the latest exercise program under your tree. Meanwhile, all your exercise DVDs have been hanging out with the dust bunnies under your bed since VHS went out of style. Why not return the program and put the money toward a new pair of sneakers and moisture-wicking workout wear? Grab a friend and start those power walks or sign up for that Zumba class at your local community center. Have no idea what to try? Splurge and hire a personal trainer to get you started on the right track.
- Avoid severe diet restrictions: If you deny yourself something you truly enjoy for too long, it’s only a matter of time before you break down and go overboard. So, the chocolate bar you could have had last week turns into five chocolate bars, washed down with a chocolate shake and a side of cupcakes two months later.
I leave you with this reality: there will be “off” days. Even as a lifelong fitness enthusiast, there are times I simply don’t want to workout and all I want to eat is cheese and chocolate. As you read this post, there’s a good chance I’m having my first high-calorie frozen cocktail of the day. Stuff happens. Just don’t let one bad day throw you off course. Just wipe away the crumbs, prep your gym bag and remember tomorrow is your next chance to have fun, be fit and feel fabulous!
Fit Gifts for Everyone on Your List!
This Motivation Monday brings us somewhere between burning off the remaining traces of those turkey leftovers and crossing off the names on your holiday shopping list. With less than one week till Hanukkah and about four weeks till Christmas, I thought I’d offer some ideas for the health and fitness fanatics in your life.
Laura’s Top Five Fitness Gifts for 2015:
- C9 Flat Resistance Band Set – This three-band set makes it tough to make excuses! Use them in any hotel room, the guest room at grandma’s house or in the comfort of your own home when you’re snowed in this winter. It even comes with a user guide to help get going.
- Yoga mats and reusable water bottles never go out of style. The Contigo AUTOSEAL® Kangaroo water bottle even has a place to stash your gym ID, keys or some cash during your workout.
- Looking for the perfect stocking stuffers? Check out the many styles of Sparkly Soul sports and fitness headbands. Whether it’s a cardio sweat session or a pulse-and-squeeze Physique57 class, these no slip, no headache headbands are a great addition to my workout wear. Another idea: SportsFood, Inc. electrolyte strips. No sugar, no calories, no water needed. Just pop one in your mouth before your workout and another one midway through and help your body replenish those all-important electrolytes.
- Wellness Tea of the Month– If you’re looking for a healthier twist to those libation-of-the-month memberships, this six-month Republic of Tea subscription could be the answer. Each month, a new tea arrives ranging from “Get Active” to “Get Restored.”
- If you know someone who wants to dabble in the mixology of nutritious fruits and veggies or is craving a smoother version of their favorite protein shakes, a blender can help! I’ve heard rave reviews about the Nutri Ninja®.
Any other items on your healthy holiday wish list? I’d love to hear about them! Remember, if you’re braving the crowds at the stores or shopping online, it’s important to find a few quiet moments for yourself during the holidays. Whether it’s some quality gym time, a couple of quick Tabatas at home or a nice soak in the tub, carving out some time for a little personal peace and joy this season is a surefire way to manage the holiday hustle and bustle and still have fun, be fit and feel fabulous!
Gobble, Gobble With Less Guilt!
On this Motivation Monday, I offer a few words of inspiration to get your week started on a strong note: mashed potatoes, gravy, stuffing and pumpkin pie.
I love Thanksgiving. Just like the Fourth of July, it’s a 100% all-American holiday with no gifts required. What makes this day so special is the opportunity to pause and give thanks for the blessings in our lives. What better way to slow down than to sit down and enjoy some quality time with family and friends? Of course, that time ends up being stuffed with food and drink, and maybe a little football, too.
Since this is an abbreviated work week for many of my repeat readers, I wanted to get these annual survival tips posted in time for the calorie-loaded holiday ahead.
- Get moving: Don’t skimp on getting some activity into your daily routine this week. Ten minutes are always better than nothing, and mentally, you’ll feel good knowing you made an effort prior to the Turkey Day feast. On Thursday, even if you’re hosting the holiday fun and can’t leave the house, you can pop in an exercise DVD or bang out a Tabata first thing in the morning. If you can get some fresh air, take a brisk power walk or abbreviated run. Your gym is open? Great! Try a morning group exercise class or attack some cardio and core work. A few solid planks can make you feel strong before filling belly up with yummy food!
- Do NOT skip breakfast: Be sure to eat something sensible on Thanksgiving morning to get your metabolism going. If you’re not feasting until late afternoon, make sure to follow breakfast with a small lunch or sensible snack so you don’t go overboard later. Two ideas: non-fat plain Greek yogurt with a serving of almonds mixed in or a piece of toasted Ezekiel bread topped with a sliced hard-boiled egg and salsa. These protein-rich snacks will keep you full longer.
- Size DOES matter: Use a salad or other small dish for your meal. Start with salad or veggies and then add the turkey. Use the remaining space for the potatoes, stuffing and other starches. There simply 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!
- Mind the libations: 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 cocktail.
- Give away leftovers: Hosting the holiday feast? Don’t be shy about giving some of the uneaten turkey and trimmings to your guests.
I close with a heartfelt wish for you to enjoy a Happy and healthy Thanksgiving! On this holiday, I give thanks for so many things including my family, my friends, my health and for the support I receive from my “fitfam,” which includes you loyal readers. Remember, a few extra calories are worth it if it means spending time with the people you love. Laughter, good food and even good wine can be good for the heart and the soul as part of our ongoing journey to have fun, be fit and feel fabulous!
Are You Skimping on This Healthy Essential?
This Motivation Monday brings us less than two weeks from the official start of the 2015 holiday season. With all the hustle and bustle ahead, I thought it was the perfect time to address an often overlooked piece of the healthy lifestyle puzzle: sleep. What better time to post about it than halfway through National Sleep Comfort Month? I know, there’s a month and a day for everything. However in all seriousness, rest is a necessity for our overworked bodies and overtaxed minds.
My repeat readers already know I am a huge promoter of taking at least one day off from the workout routine each week. That time off allows muscles to recover, repair and rebuild. It can also help you return to the norm with more energy to kick some serious butt. When it comes to sleep, even those who can survive on less shut-eye than others still need to maintain healthy sleep habits to keep the mind alert and stress levels down.
Here are a few of the tricks I use to try to keep my zzzz levels at an even keel:
- Social Media Shut Down: 30 minutes before bed, eliminate all electronic stimulation. If you post a good night on your Facebook, Instagram or Twitter feeds, t’s not the end of the world.
- Soothing Tea: At this time of year, I always have a box of “Sleepytime” tea from Celestial Seasonings somewhere in my kitchen. There’s something about the caffeine-free blend of chamomile, spearmint and lemongrass that helps me wind down after a long day.
- Soothing Scents: Other supplies in my fall and winter stockpile include the “Sleep” products from Bath & Body Works. I love the combination of lavender and vanilla in everything from body lotion to linen sprays. There’s something about a soothing scent that can help block out all the noise from the outside world.
Need more ideas? I’m sharing this handy guide created by the sleep experts with one perfect mattress at Casper. Thanks to their team for reaching out and offering these tips to my readers.
Remember, never underestimate the power of a good night sleep to stay on track with your plans to have fun, be fit and feel fabulous!
Don’t Be Afraid of the Dark
Don’t Get Sidelined By Darker Days!
If you’re finding it hard to be inspired on this Motivation Monday, you’re not alone. Blame it on the one thing most of us simply can’t escape: the end of Daylight Saving Time.
Even though we just wrapped up a week of ridiculously warm November temperatures here in New York, the one normal thing that took place each day was the disarming loss of sunlight before 6 pm. We’ve started the time of year when many of us leave home each morning in the dark only to leave work at the end of a long day and find ourselves enveloped in darkness once again. Add the inevitable drop in temperatures looming in the days ahead, and you have the perfect mix to want to ditch any exercise plans and head straight for the cozy couch.
So, I thought it was a good time to offer a few tips to help you stay on track this season:
- Do NOT Leave Home Without the Workout Wear: If you normally exercise after work, make sure to bring your gym bag to the office. If you have to go home to change before your workout, you’ll only find yourself face-to-face with that comfy couch tempting you to take a load off – and stay there.
- Get Physical at Lunchtime: If you usually hit the gym before heading to the office or after dropping the kids off for school, why not consider moving your workout to lunchtime? Even under a cloudy sky, it’s brighter at midday. Sometimes that’s all you need to get your butt into the gym. It’s also the perfect time to see if that group exercise class you’ve been curious about is offered at lunchtime.
- Make More Workout Dates: Plan to meet a friend for that morning power walk, lunchtime body conditioning or evening barre workout. Wanting to avoid the “guilt” of standing up a friend can keep you committed to your scheduled exercise plans.
I leave you with this final tip: remembering how good you feel after a workout may provide the biggest incentive to stick with your routine even on the darkest days ahead. Never underestimate the power of that post-exercise endorphin rush as you continue on your journey to have fun, be fit and feel fabulous!
Congratulations Runners & Weekend Warriors!
For this Motivation Monday, I can think of no better place to look for FIT-spiration than the tens of thousands of men and women who laced up for the 45th running of the New York City marathon! Congratulations to all who crossed the finish line! My repeat readers know I’m forever in awe of anyone who run for any length of time. As much as I love my endorphins, I never became a runner – and I’m happy to cheer on anyone who enjoys that high on a regular basis and then pushes it the extreme in this amazing show of stamina and endurance.
Also over the weekend, another group of determined athletes put their strength and endurance to the test in the Tough Mudder competition out in Southern California. Before the action-packed weekend got underway at Vail Lake, I had the honor of speaking with retired U.S. Army Colonel Joe Adams to learn more about what it takes to be a part of the mother of all obstacle courses. I hope you’ll enjoy learning more about it – and maybe you’ll even consider signing up for one yourself!
If you enjoyed as much Halloween candy as I did this weekend, maybe these fitness fanatics will inspire you to get back on track with your normal plans to have fun, be fit and feel fabulous!
Pumpkin Power!
Pumpkin spice lattes, pumpkin pie, pumpkin beer, pumpkin ravioli…it seems everywhere you go, pumpkin is on the menu. I look forward to a big slice of pumpkin pie on Thanksgiving (which is surprisingly not too far away), but it turns out there are several good reasons to enjoy pumpkin more than once a year!
On this Motivation Monday, I offer just a few of the health perks found in fall’s signature squash:
- Post-Workout Power! You’ve probably heard the rave reviews for bananas as a natural source of energy. However, one cup of cooked pumpkin has more of the refueling nutrient potassium with 564 milligrams compared to a banana’s 422. A little extra potassium helps restore the body’s balance of electrolytes after a heavy workout and keeps muscles functioning at their best.
- Good for Your Baby Blues…and Browns, Greens and Hazels, too!: One cup of mashed pumpkin contains more than 200 percent of your recommended daily intake of Vitamin. Also, pumpkin is full of carotenoids, a fancy name for the compounds that create its orange color including Beta carotene, which has been linked to eye protection.
- Keep Your Appetite in Check! This often forgotten source of fiber packs three grams in a one-cup serving with only 49 calories. Countless studies show a fiber-rich diet can help you stay full longer so you eat more sensibly throughout the day.
So, while it’s always a good idea to enjoy the pumpkin pie in moderation, there’s no reason not to indulge in some of the other healthy options provided by this seasonal favorite to stay on track with your plans to have fun, be fit and feel fabulous !
lauralovesfitness 